Sage Dec'Jan 2024

NEW YEAR, FRESH RECIPES

SPREAD LOVE, NOT WASTE

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Sober-curious?

SIMPLE, FESTIVE FOODS

IS IT TIME TO QUIT?

HOLIDAY HEALTH TIPS DECEMBER / JANUARY 2024

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ISSUE 77

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NEW YEAR, FRESH RECIPES

SPREAD LOVE, NOT WASTE

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SIMPLE, FESTIVE FOODS

IS IT TIME TO QUIT?

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DECEMBER /JANUARY 2023 / 2024

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The De-stressing Issue

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ISSUE 77

“Enjoying inspiring food plays a vital role in our winter celebrations and can provide an important sense of tradition, comfort, and ritual.”

p. 40

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4 DECEMBER • JANUARY 2024

6 DECEMBER • JANUARY 2024

Unwind and recharge The holiday season is such a rewarding time of year. As we ring in the new year with family and friends, we reflect on memories made and dream of new ones to come. Yet, the busyness at this time of year can also create stress, and the emphasis on gathering with loved ones can sometimes trigger painful feelings of stress, loneliness, or even loss.

That’s why, in this issue of sage, we’re focusing on de-stressing by bringing you the latest info and our favourite tips so you can unwind, prioritize your health, and start the new year on the right foot.

To help you prepare for the holidays, we’re sharing our sustainable gift guide full of eco-friendly ideas that are perfect for everyone on your holiday list. We’re also serving up some simple yet impressive recipes you’ll want to have on hand for any holiday party. And, to help you kick off 2024, we’ve created a winter wellness game plan to encourage your healthiest you.

At sage, we’re also thrilled to feature exciting new recipes from chef Jamie Oliver’s latest cookbook, 5 Ingredients Mediterranean: Simple Incredible Food. Turn to pg. 34 to find unique and easy-to-prepare dishes that will quickly become your family favourites.

As the new year approaches, don’t rush the final moments of 2023.

Remind yourself that each day is a gift, and each moment with those you love is a memory you’ll hold for a lifetime.

Wishing you continued health and wellness, the team at sage

contents

DEC EMBE R - J A N UA RY 2024

In every issue

The de-stressing issue

10 64

12

TREND ALERT THE A-LIST

16

Recipes 34 40 50

5 INGREDIENTS MEDITERRANEAN Ring in the new year with Jamie Oliver

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24

SIMPLE FANCY Easy, festive food that’s sure to wow

CLEAN AND COMFY Refreshed dinner recipes for the new year

8 DECEMBER • JANUARY 2024

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(RE)DISCOVER THE JOY OF MOVEMENT Learn to make physical activity fun

TRAIN YOUR BRAIN Check out mental health gyms for personal growth

IS IT TIME TO BREAKUP UP WITH BOOZE? Examine your relationship with alcohol and live your best life

YOUR SUSTAINABLE HOLIDAY GIFT GUIDE Inspiration to help you spread the eco-love this season

YOUR WINTER WELLNESS GAME PLAN Stay healthful when the weather outside is frightful

Special feature

p. 34

“A real celebration of hero Mediterranean ingredients, flavours, and combinations.”

- Jamie Oliver

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What’s new in the world of natural

Perk up your morning routine with a mug of mushroom coffee A now-regular sight on the shelves of well-stocked grocery and natural food stores, nutty and smooth mushroom coffee is no new phenomenon: the history of mushroom coffee is said to date back to World War II Finland.

This coffee is made with a blend of ground or instant coffee and dried mushrooms. Yet, you won’t find basic button mushrooms in these blends—instead you’re more likely to find adaptogenic mushrooms such as reishi, chaga, lion’s mane, cordyceps, and turkey’s tail.

Adaptogenic mushrooms are believed to reduce stress and build resilience to internal and external stressors.

Drinking mushroom coffee over regular coffee drinks can reduce your caffeine intake and have a beneficial effect on gut health. Mushrooms enjoyed in any form are believed to add a boost of vitamins, minerals, and antioxidants to your day.

Understanding the skin-brain relationship behind neurocosmetics You’ve read all about the fascinating relationship between the gut and the brain, now it’s time to learn about the important connection between the brain and the human body’s largest organ—the skin! The emerging field of psychodermatology does just that, focusing on skin conditions that share dermatologic and psychiatric traits. According to psychodermatologists, underlying psychological problems such as chronic stress, anxiety, and depression may play a role in skin ailments like acne, psoriasis, eczema, and hives.

Neurocosmetics are topical skin treatments that claim to reduce stress (by blocking cortisol or via the use of adaptogenic ingredients) or signal a release of mood elevating beta endorphins. Whether you’ve been combating dry, dull skin or you need help with persistent acne, neurocosmetics may be able to help soothe your skin while simultaneously alleviating stress and boosting your mood.

10 DECEMBER • JANUARY 2024

I love myself today: the power of daily affirmations A form of positive thinking, daily affirmations are brief statements or mantras that aim to boost and maintain one’s self-view. Intentional self-affirming statements have the ability to improve self-confidence and motivation in a wide variety of settings—including romantic, career, and financial situations—and help promote consistency with health-changing behaviors.

When writing a daily affirmation, consider a simple response to the emotional challenges you’re currently facing. Remember, daily affirmations can change from day to day, there’s no need to come up with a perfect phrase. Keep your words in the present tense and the sentence short and to the point, such as “I am loved,” “I am enough,” or “I feel at peace.” Repeat your positive affirmation throughout the day, saying the words out loud or writing them down intentionally.

While these actions might seem simplistic, studies show that the repetition of positive phrases has the power to eventually change how we view ourselves for the better.

Make your next workout an exergame with VR fitness Virtual fitness, which is also sometimes referred to by the term exergaming, requires the workout to be goal-oriented, typically by using points or another type of scoring system. As part of the motivation component, these exercise programs encourage users to beat past scores, a tactic that is meant to inspire a consistent fitness routine. While there isn’t any data to suggest that VR fitness is superior to more traditional forms of exercise, there is evidence that those who use exergaming might have more fun in the process.

Because of its portable nature, VR fitness is also currently being explored as an accessible exercise option for seniors, people with disabilities, and individuals participating in cardiac rehabilitation. For some people, the quantification of an activity can cause them to enjoy an activity less, so be sure to mix your VR fitness routine with a walk or other enjoyable outside activity to keep your routine fresh and fun!

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Learn to make physical activity fun

WORDS | Leah Payne

Have you ever watched a two-year-old bop along joyously to a favourite song? Or a preschooler dash around a playground with glee? Young children intrinsically know that moving our bodies is fun! And then, somewhere along the way, we lose that. This New Year, let’s resolve to rediscover the joy of movement in our own lives. Here’s how.

Fun, not fitness

We know that we’re supposed to get 2.5 hours (or more!) of physical activity each week for our health. But it’s easier said than done, isn’t it?

Maybe you still cringe at the memory of high school gym class. Maybe you find the thought of working out at a gym boring. Maybe exercise classes feel intimidating. But who says that exercise has to be spin class, jogging, or lifting weights?

From ballerina to pole artist: one woman’s journey

Pole artist and instructor Rebecca Karpus discovered the world of pole after growing up as a trained ballerina. Like many children, she started dancing at a very young age and fell in love with it. After dancing professionally in university, she decided to pursue a different career path. Long days in the studio were replaced with long days at the office, which left her feeling incomplete. She deeply missed the artistry of dance but struggled to find the perfect dance alternative. “I tried going to the gym. I tried yoga. I tried Pilates. Nothing really clicked for me,” she explains.

Eventually, on a whim, Karpus attended a pole class at a nearby studio several years ago.

“I thought I would hate it,” she laughs “but it was so exciting!” She explains that there is a lot of stigma associated with pole dancing. “But pole dancing isn’t always sexy. It can be very athletic or very dance-y. It is a great exercise, an amazing creative outlet, and a wonderful, supportive community. Pole [dancing] filled the void that ballet had left.”

These days, Karpus pole dances in the studio and at home (yes, she installed a pole in her house!). She also teaches, competes, and choreographs pole routines for her students.

Find your own joy

Looking for a unique movement idea?

Ask yourself what type of activity might bring you joy. Consider something …

• outdoorsy (like mountain biking, hiking, kayaking, or standup paddleboarding) • artistic (like pole dancing, belly dancing, or ballroom dancing) • you can do with others (like ultimate Frisbee, curling, roller derby, pickleball, tennis, or square dancing) • you can do solo (like yoga, tai chi, Nordic walking, or running) • with little commitment needed (like drop-in Aquafit, public skating, or an adult outdoor jungle gym) • you’ve wanted to try since childhood (like gymnastics, fencing, horseback riding, martial arts, or hockey) • for the whole family (like backyard picnic games, treetop adventure courses and ziplines, or canoeing)

BIPOC and LGBTQ2S+ adults who are curious about adventuring outside can find an inclusive and supportive community with Colour the Trails. Learn how to camp, bird watch, mountain bike, row, and more, with fun events and activities that are perfect for beginners. colourthetrails.com/events

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Support your movement with supplements Ask your health care practitioner about supporting your movement with select supplements, such as: • protein (many plant-based options are available) • creatine • branched-chain amino acids • electrolytes

“Who says that exercise has to be spin class, jogging, or lifting weights?”

Open your mind and trust your body

If your bestie swears by HIIT classes but you can’t stand them, just let it go. Karpus encourages everyone to try everything once but to move on if it’s not the right fit. “Try it, even if you don’t think you’ll like it. Pole challenged my preconceived notions,” she says. “But trust yourself and your body. If it doesn’t feel right, try something else.”

Be a beginner

The nice thing about pole, adds Karpus, is that it’s not an activity that children tend to do, which means that many adults are complete beginners when they arrive at the pole studio. That’s okay, Karpus assures us. Once you push past the fear of looking silly, you may surprise yourself and find community, connection, and fun.

This year, let’s think outside the box and focus on fun and not fitness. Let’s listen to our inner toddler and move our bodies simply because it feels amazing!

We deserve it.

Not sure where to find movement opportunities near you? Check out your community centre recreation guide, local fitness studios and sports leagues, and nonprofit organizations.

14 DECEMBER • JANUARY 2024

Karpus explains that it’s important to acknowledge the history behind pole dancing, which originated with night club dancers and sex workers. “They continue to do this work today and push pole forward artistically and athletically, which allows middle-class women like myself to enjoy it as a hobby.”

Train your brain Check out mental health gyms for personal growth WORDS | Carimé Lane

It may be part of your weekly routine to go to the gym to crunch, push-up, and squat your way to physical health. Now, mental gyms are cropping up across north america to help you work your emotional health into tip-top shape.

Foundations of a mental gym

Mental health gyms, or mental gyms, offer consistent and accountable access to personal growth and mental health through classes, support sessions, exercises, and/or treatments.

“It’s important to take care of our minds the same way we take care of our bodies in a proactive way,” says Liv Bowser, founder and CEO of Liberate (liberatestudio.com)—the fitness studio for your mind.

Cory Chadwick founded his gym, Toronto-based The Mental Gym—Live Your 10 (mentalgymlife.com) out of a feeling that started in high school: that he had potential, but he didn’t know how to tap into it.

“School taught us how to get by, not how to be the best version of ourselves,” says Chadwick.

After encountering a rare brain virus at 16 and, later, his mother’s mental illness and eventual suicide, he came to realize he could either ride it out or start to rewire his thinking. He embarked on his own path to mental fitness and eventually, created his mental gym to help others do the same.

What’s the goal?

Not all mental gyms are built the same. According to Chadwick, The Mental Gym is for those who are doing well and are seeking happiness and more out of life.

At Liberate, class leaders include certified mindfulness and yoga practitioners. While they developed the Liberate Method, which combines modalities including yoga, conversation, and journalling with a mental performance coach, Bowser likens the classes to the SoulCycle or Peloton of mental

fitness, and not a substitute for therapy or counselling.

Other gyms, like Coa (joincoa.com), offer classes led by licensed therapists, where clinical integrity is forefront, according to Dr. Emily Anhalt, clinical psychologist and co-founder of Coa. But that still doesn’t mean attending Coa is the same as therapy.

“The goal is to help you strengthen the elements of mental health that allow you to face and move through life’s inevitable difficulties in a more equipped way,” she explains.

Perks of toning your mental muscles

According to Anhalt, framing the notion of working on your mental health as exercise rather than therapy helps people feel more comfortable about attending. It often convinces attendees to start therapy as well.

“I think they realize their impressions about therapy were not quite right,” she explains. “We’ve seen a lot of people who come to our classes [end up] feel[ing] the permission and excitement to try therapy as a result, which is a nice complement to the classes.”

Flexibility is another perk of attending a mental gym. Depending on the gym, you can attend in person or online in the comfort and privacy of your own home. You may also choose to attend an individual or group session.

Mental fitness studios also make boosting your mental health more accessible by offering memberships at lower rates than a therapy session. For instance, Liberate offers a monthly membership of $19 USD, which includes access to their on-demand library and one live community session.

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MENTAL HEALTH HOME GYM QUICK TIPS TO MAKE YOUR HOME SUPPORTIVE TO YOUR MENTAL HEALTH Surround yourself with greenery According to various studies, indoor plants enhance job satisfaction in office workers, reduce psychological stress, improve mood states, and improve cognitive health.

Make a meditation space Create a meditation corner in a quiet area of the house by decorating with soothing colours and keeping candles, incense, and essential oils on hand. A 2022 study found inhalation aromatherapy with lavender and chamomile essential oils helped decrease depression, anxiety, and stress levels in older adults.

Create a cozy corner Arrange a comfortable gathering space in your home for conversations with family/friends. Think soft lights, comfortable seating, and a welcoming vibe.

VITAMIN Bs FOR A BRAIN BOOST One 2022 study showed taking high-dose vitamin B6 tablets reduced feelings of anxiety and depression. The same study showed that high-dose vitamin B12 supplementation produced trends toward changes in anxiety and visual processing.

18 DECEMBER • JANUARY 2024

A place for community

According to LifeWorks’ (Canadian human resources consulting and outsourcing provider) Mental Health Index for April 2022, Canadians reported an increase in stress and a negative impact on mental health due to the pandemic. Some of the stress Canadians are feeling may stem from unease with stepping back into social lives. Mental gyms enable opportunities for connection.

Liberate offers private sessions for birthdays, reunions, and happy hours. These provide an interesting alternative to the typical get-together that also offers an opportunity for bonding and skill building, says Bowser.

The Mental Gym—where members are mostly from Toronto, but also based in New York and London—enables opportunities for networking and deep connections. It engages members in vulnerable conversations they may not be able to have with friends and family because of a fear of being judged.

“When you don’t have a filter, it allows for vulnerability and connections on a much deeper level,” says Chadwick. “Members feel a connection and support for each other.”

Examine your relationship with alcohol and live your best life Alcoholic beverages are one of the most broadly used and socially accepted drugs on the planet. Yet, they are also one of the greatest obstacles to peak mental and physical health. The trillion-dollar question: is the use of this generally accepted social lubricant really worth it to you, and what are the alternatives?

WORDS | Brendan Rolfe, BA, DipA

The silly juice packs a punch

Aside from making you a suddenly spectacular dancer, a fearless and pitch-perfect karaoke star, or a comedian of Seinfeldian proportions, alcoholic beverages (which I will refer to as “alcohol” henceforth) have a significant impact on our bodies.

Health Canada has recently updated their Low-Risk Alcohol Drinking Guidelines to state that negative health implications begin to surface when weekly consumption of any kind of alcohol (beer, red wine/white wine, spirits, etc.) exceeds two drinks. Yep, that’s right, more than two drinks in a week and you are increasing your risk of developing certain cancers. More than six per week increases your risk of heart disease and stroke.

It’s okay: I have lots of practice

Not only do you not get better at drinking as you age, but you actually become more of a lightweight. This decline is due mainly due to a decrease in muscle mass and total body water percentage, two factors which helped to slow the metabolism of alcohol in your blood system in your youth.

More concerning is that, in recent years, regular alcohol consumption and binge drinking have increased among those over the age of 55, but they remain more susceptible to the negative effects of inebriation: falls, cardiovascular events, and hangover effects. In plain English, you lose your inhibitions without any of the bounce.

A glass a day keeps the …

You may have heard that a glass of red wine each day helps facilitate positive heart health. Well, maybe … and maybe not. The relationship between fitness and alcohol consumption is a funny one. Believe it or not, those who exercise more also tend to drink more.

But we know that health habits tend to cluster— meaning that, if someone practises one healthy habit, they tend to practise more than one. As an example, those who subscribe to “a glass-a-day” are also more likely to subscribe to the health-conscious Mediterranean diet, exercise multiple times per week, and lead a more active lifestyle.

However, here is a reality not up for debate: alcohol consumption interferes with your body’s ability to synthesize protein. For those striving for a toned physique, this means that not only will your ability to build muscle be stunted, but you’re likely to actually lose some of the muscle tone and strength that you worked so hard for.

Sober-curious?

You can still experiment as you age

Sure, it’s fun to tip a few drinks back with your besties at the lake or take the edge off a particularly stressful day with your favourite vino, but knowing what you now know about regular, or even semi-regular alcohol consumption, you might consider cutting back or even going cold-turkey. Why? • You get to avoid the dreaded hangover that comes with overconsumption.

• You get to utilize first-hand memory rather than relying on flattering Facebook pictures.

• You start a continued trajectory toward optimal health and longevity.

• You get to be an excellent health role model for any little ones (or big ones) in your life.

GEN Z—THE SOBERED GENERATION? Among Gen Z, there’s a notable trend of drinking less alcohol compared to older generations. This includes having their first drink later in life, drinking less frequently, and drinking smaller amounts or even abstaining altogether.

While part of this pattern can be linked to a more proactive and informed approach to protecting their health, different leisure-time activities compared to older generations, and an increased acceptance of individuality, research suggests that the broader driving factors of Gen Z’s reduced consumption of alcohol are complex socio-economic realties that present Gen Z with an uncertain future. These realities include climate change, financial insecurity, an increase in reported feelings of loneliness, isolation, and anxiety, as well as an increased pressures to perform.

In this context, steering away from the alcohol-use patterns of previous generations is suggested to be tied to Gen Z’s general desire to stay in control as they work toward safeguarding what they can for the future, whether it be getting a good education, career building, protecting their public/online image, securing a stable financial position, or making conscious diet decisions intended to protect environmental health.

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WHEN ALCOHOL CONSUMPTION BECOMES A CONCERN The number of drinks per week associated with a substance abuse problem varies by the individual. For this reason, rather than a specific number or range, a better indicator of an alcohol abuse problem may include …

• feeling a constant need to have a drink • not meeting obligations at work, home, or school due to drinking • friends and relatives expressing concerns about an alcohol abuse problem

Services aimed at helping with alcohol abuse If you or someone you know needs help with substance use, services are available to anyone, anywhere at any time.

Wellness Together Canada • Immediate, free, and confidential mental health and substance use help 24/7 • Virtual services in English and French • Interpretation services available web: ca.portal.gs ph: 1-866-585-0445 Adults text WELLNESS to 741741 Youth text WELLNESS to 686868 Drug Rehab Services • Free, confidential professional help and resource for drug and alcohol addiction in Canada web: drugrehab.ca ph: 1-877-254-3348 Alcoholics Anonymous • Free meetings and support web: aa.org/find-aa SMART Recovery • Free support meetings (in-person and virtual) • Science-based, self-empowered addiction recovery web: meetings.smartrecovery.org/meetings/

22 DECEMBER • JANUARY 2024

But I don’t want to be Captain Buzzkill

Want to be the most appreciated person in your friend group? Volunteer to be the designated driver! When was the last time you were upset that someone offered to chauffer you around town? Here are some other strategies to test-drive social sobriety.

• Substitute your dinner drink with an alternative like “fancy-water” (for example, water with a slice of cucumber) or a mocktail.

• Be honest with your own intentions when you’re going out with friends whose intention it is to binge; better yet, avoid situations where drinking is the focal point.

• If you use alcohol as a coping mechanism, identify your triggers and substitute drinking with another healthier coping activity (jogging, yoga, hiking, or cycling).

• Still unsure? Test the waters with the #SoberFebruary social movement!

Beautiful, Smoother Skin in less than 30 Days with

from

YO U R S U S TA I NA B L E H O L I DAY

GIFT GUIDE INSPIRATION TO HELP YOU SPREAD THE ECO-LOVE THIS SEASON

THE

OFFICE WORKER

Whether you have time to DIY or you’re running a packed schedule (the holidays have a tendency to sneak up on even the most prepared among us!), it doesn’t have to be complicated to make your gift giving thoughtful for both the recipient and the planet.

C

hoosing local and purpose-driven brands that strive to be kind to our environment, or crafting your own unique gifts that sidestep waste are great ways to keep the joy in the season. We’ve rounded up some sustainable gift giving inspiration for everyone on your list. Check out these ideas.

THE

Whether they work at home or head into an office every day, bring a little nature and nurture to the desk of someone on your list with eco-friendly options that support ergonomics, organization, and an overall feeling of calm.

Wireless keyboards and mice made of bamboo or sustainable wood can help sidestep plastic, while wooden adjustable laptop stands allow the easy switch between standing or sitting at a desk to help avoid staying sedentary for too long. Wooden or bamboo desk trays and organizers provide both aesthetically pleasing and earth-friendly storage for phones, earbuds, stationery, and more.

A potted plant is a simple yet charming gift that can bring the beauty and relaxing sight of nature to the office and help support focus. Choose plants with helpful herbaceous scents, like sage, rosemary, or lavender, to provide subtle aromatherapy to help quell stress and improve concentration.

COOK When it comes to managing an earth-friendly kitchen, limiting packaging, reducing plastic use, and avoiding food waste are three major steps that aren’t always easy.

Help the resident cook on your list to green their cuisine with reusable options, such as beeswax wrap for saving leftovers, bento boxes for waste-free lunches, reusable water bottles and traveller mugs for on-the-go earth-friendly hydration, mesh produce bags and cloth grocery bags for shopping, or organic cotton terry cloth lettuce bags that not only avoid plastic but also help greens last longer to reduce food waste.

For those who haven’t yet discovered a love of cooking or baking, help show them the way by gifting them with homemade dry soup mix, granola, or healthy cookies presented in a glass jar with a handprinted label and any required cooking instructions.

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THE

CLEANER

THE GARDENER Give the gardener on your list some eco-friendly tools to make their thumbs extra green. A paper planter maker and ceramic or bamboo markers offer a plastic-free way to ensure plants get a good start and don’t get mixed up before they sprout.

Whether bought or made yourself, insect hotels—which provide welcoming space to butterflies, bees, and other important insects—can help support a healthy garden and are another great gift for any eco-friendly gardener.

Made with one part wildflower seeds to three parts clay and five parts peat-free compost or potting soil, wildflower bombs are easy to make, support vital insect and pollinator populations, and are fun for kids and adults alike. Gift them individually or in a decorative jar.

26 DECEMBER • JANUARY 2024

Help friends and family kick toxic cleaning habits to the curb by getting them started with some sustainable alternatives like a natural dish soap block, natural bristle dish brush, refillable natural cleaning spray, natural fibre dish scrubber, and washable paper towel alternatives.

You can also create your own simple cleaning products.

Use baking soda, citric acid, essential oils, a little water, and a mould to create your own toilet cleaning fizz bombs for a fun, easy, and walletfriendly DIY option.

Arrange a mix of these sustainable cleaning items in a box or basket to help empower those on your list to create cleaner, greener homes.

THE NATURAL BEAUTY Introduce your friends and family to new beauty options that sidestep plastic packaging and limit waste, while being gentle on their bodies. Think natural makeup that comes in eco-friendly papertubes, package-free beauty bars—such as shampoo, conditioner, deodorant, moisturizers—or body oils and other products that come with reusable packaging and refillable options.

Another option is to curate a box of sustainable beauty tools, such as natural fibre and bamboo brushes, reusable organic cotton rounds, washable swabs, linen face cloths, loofah or konjac sponges, and a stone gua sha or facial roller.

Alternatively, embrace DIY options; for example, a beautiful glass jar can be made even more gorgeous when filled with a customized mixture of dried botanicals—like dried camomile, rose petals, lavender, marigold, citrus, rosemary, mint, or lemon balm—to create an all-natural facial steam.

WRAP IT UP You’ve found the perfect sustainable gift, but don’t forget the wrapping! To make the presentation as eco-friendly as the present itself, be sure to use natural, uncoated, and glitterfree paper, or wrap using natural fabrics, such as linen or cotton. Tie using natural ribbon or string and decorate with foraged greenery, flowers, berries, or dried citrus.

Go tape-free One advantage of using fabric, string, and ribbon to wrap gifts is that you can skip the tape. However, if paper is all you have, creative folding and wrapping techniques can also allow you to go tapeless—and wow your gift’s recipient in the process!

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28 DECEMBER • JANUARY 2024

Stay healthful when the weather outside is frightful WORDS | Joshua Duvauchelle

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.

Winter wellness woes

Viral infections

“In winter, we often see a decline in mental wellness as outside activities decrease; natural light from the sun decreases; and stress increases as family holiday time approaches,” says licensed clinical psychologist Dr. Cynthia Shaw, PsyD. “We might notice increased fatigue, decreased motivation, social withdrawal, and low mood.”

But mood changes aren’t the only health risks during dreary winters.

The cold and flu are more common because these viruses survive better in crisp, dry air. Bronchitis, whooping cough, and pneumonia are also more prevalent.

Heart health

Indoor air is at its worst in the winter. Breathing this air is linked with an increased risk of disease, from cancer to diabetes.

This holiday season, give your mental and physical health the gift of wellness.

Heart attacks occur more frequently when temperatures drop, in part because cold weather puts a strain on your cardiovascular system.

Holiday stress doesn’t help, either.

Body weight Canadians gain more weight in the winter—potentially due to seasonal drops in exercise and all those holiday treats—and most people don’t lose it in the new year.

Air quality

Skin health

HO, HO, HUMIDIFIER

Dry, irritated skin increases between summer and winter, typically attributed to winter’s drier air.

For instance, those with eczema experience more flare-ups.

A humidifier restores the moisture in your home’s air, relieving dry, itchy skin, and improving the health of your respiratory system. It may even help reduce your risks of catching a winter virus like the flu.

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Lighten up your mental health on cold, dark days

Approximately 18 percent of Canadians 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, like cheerful paint colours 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.

Unwrap better nutrition

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

It’s also known that our circadian rhythms affect hormones like 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.

“Many Canadians experience low vitamin D levels in the winter,” warns Toronto’s Dr. Yelena Deshko, a board-certified naturopathic doctor. “This can contribute to several health concerns, including low mood and a weak immune system.”

She also points to holiday meals and higher alcohol consumption during the winter as further contributing to nutritional imbalances.

Deshko recommends focusing on four supplements in the winter.

Vitamin C “Your body doesn’t store it and needs constant dietary top-ups,” says Deshko, noting that winter factors like 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.”

Liver support “The liver is your body’s main organ of detoxification,” says Deshko. “It can use extra support this time of year. Look for a supplement that contains milk thistle, curcumin, dandelion, schisandra, artichoke, and N-acetylcysteine.”

30 DECEMBER • JANUARY 2024

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FIVE WINTER HEALTH HACKS Gain brown fat Unlike most body fat, brown fat boosts metabolism and metabolizes fat and blood sugar.

Exposure to cold temperatures activates your brown fat.

Shovel your way to health Torch those holiday calories with winter chores and sports. For example, a 160 lb (72 kg) person burns 432 calories in an hour of shovelling snow; 576 calories during ice hockey; and 504 calories when ice skating.

Grow better air Houseplants like English ivy and peace lilies help clean polluted indoor winter air, and that touch of greenery indoors also boosts your mental health.

Spice it up Many holiday spices are surprisingly healthy.

Cinnamon is a powerful antioxidant, ginger fights inflammation, and nutmeg may lower cholesterol.

Drink before you feast Sipping a glass or two of water before a meal has been shown to significantly reduce cravings and help prevent overindulging at your next holiday meal.

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.

“There are expectations associated with the holidays,” explains Thiessen, and when our expectations aren’t met, it can feel upsetting.

It’s also common for the holidays to be reminders of personal loss, triggering grief and sadness. Then there are the stereotypical big family gatherings, which Thiessen warns can sometimes bring up “old resentments and produce toxicity.”

“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.

Mindfulness is also a powerful winter stress buster.

“Meditation helps us focus on the present and block out stressors,” says Waichler. “It relaxes the body and the mind, and even alleviates winter depression.”

Whichever holidays you observe (or don’t), giving your body and mind more peace and better nutrition is a gift that’ll last a lifetime.

SUPPLEMENTS FOR STRESS Deshko recommends taking adaptogenic herbs, such as Panax ginseng and Rhodiola rosea. They may help lower stress hormones and support your adrenal glands, which are taxed when you’re stressed.

32 DECEMBER • JANUARY 2024

With the busyness of the holiday season upon us, we’re all on the lookout for quick, tasty dinners that we can feel great about putting on the table. World renowned chef, Jamie Oliver, makes this a reality in his new cookbook 5 Ingredients Mediterranean: Simple Incredible Food.

With a focus on bringing the fresh flavours of the Mediterranean to your kitchen in easy-to-follow steps, these simple dishes will save you time without skimping on flavour.

We’ve brought you four of these new, low-fuss recipes to try out—bon appétit!

Excerpted from 5 Ingredients Mediterranean

by Jamie Oliver. Copyright © 2023 Jamie Oliver. Photographs by David Loftus.

Published by Appetite by Random House®, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.

34 DECEMBER • JANUARY 2024

STEPS

1. Preheat oven to 350 F (175 C).

2. Rub the chicken all over with olive oil, sea salt, and black pepper, then brown in a large casserole pan on a high heat, removing it to a plate once golden all over (roughly 5 minutes). Meanwhile, peel the potatoes and chop into 2 inch (5 cm) chunks. Pour 2 3/4 cups (650 mL) of water into the pan, then add the parsley stems, garlic bulb (reserving 1 garlic clove for later) and the potatoes. Bring to a boil on the stove for 15 minutes, season lightly, then pop the chicken on top and place in the oven for 1 hour 15 minutes, or until the chicken is golden and cooked through.

Pot Roast Chicken

Fondant potatoes, herby salsa, roasted garlic

Herby salsas are much loved in Catalan cooking, so, inspired by a recent trip to Barcelona, I’ve embellished this chicken and these rich, stock-cooked potatoes with a vibrant nutty number.

INGREDIENTS

3. Meanwhile, peel and finely chop the reserved garlic clove, very finely chop the parsley leaves, and roughly chop the hazelnuts. Decant into a small serving bowl, stir in 3 Tbsp (15 mL) of extra virgin olive oil and 1/4 cup (60 mL) of water, and season to perfection. Transfer the chicken and potatoes to a serving platter, spoon over the herby salsa and serve the garlic bulb on the side, for squeezing over.

SERVES 4

3 lb (1 1/2 kg) whole chicken

PANTRY ITEMS

2 lbs (1 kg) potatoes

Olive oil

EACH SERVING CONTAINS: 636 calories;

1 oz (30 g) bunch of Italian parsley

Sea salt

57.9 g protein; 25.9 g total fat (5.3 g sat. fat);

1 bulb of garlic

Black pepper

45.5 g total carbohydrates

1 1/2 oz (45 g) blanched hazelnuts

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(2 g sugars, 4 g fibre); 1 g salt

Roasted Cauliflower

Cheat’s romesco sauce & crushed roasted almonds

Life is better with romesco sauce in it! Whether you’re using it to celebrate beautiful vegetables, like this cauliflower, or eating it with fish, poultry, or lamb, it’s a joy to make and a pleasure to eat.

INGREDIENTS 1 head of cauliflower (1 kg) 4 cloves of garlic 3 1/2 oz (100 g) sourdough bread 1 3/4 oz (50 g) blanched almonds 16 oz (450 g) jarred roasted red peppers PANTRY ITEMS Olive oil Red wine vinegar Sea salt Black pepper

STEPS

1 1/4 inch (3 cm) wedges and sit them in a roasting pan. Toss with a little olive oil, red wine vinegar, sea salt and black pepper, and roast for 35 minutes, or until beautifully golden and tender.

Meanwhile, peel the garlic, tear the bread into small chunks, and place on a roasting pan with the almonds. Place in the oven when the cauliflower has just 15 minutes to go.

and add the peppers, 2 tablespoons of olive oil and a swig of red wine vinegar, and whiz until silky-smooth. Loosen with a splash of water, if needed, then taste and season to perfection. Pour onto a serving plate, sit the cauliflower on top, then bash or chop the reserved almonds and sprinkle over, to serve.

3. When the time’s up, remove the pans from the oven. Reserve a handful of almonds, then place the rest in a blender with the garlic and toasted bread, drain

EACH SERVING CONTAINS: 286 calories;

SERVES 4

1. Preheat the oven to 350 F (175 C).

2. Trim away just the tatty outer leaves and the end of the stalk from the cauliflower, then halve, slice into

11.1 g protein; 15.7 g total fat (1.9 g sat. fat); 25.2 g total carbohydrates (9.8 g sugars, 4.5 g fibre); 0.8 g salt

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STEPS

1. Preheat the oven to 350 F (175 C).

Mushroom Soup

Sour cream ripple, crispy mushrooms

Inspired by the small but mighty Montenegro, where cooking is all about extracting maximum flavour from fresh local produce, this dark and delicious soup uses mushrooms in two exciting ways.

INGREDIENTS 4 cloves of garlic

PANTRY ITEMS

10 oz (280 g) frozen or fresh chopped

Olive oil

mixed onion, carrot, and celery

Black pepper

1 1/2 lbs (700 g) chestnut or

Sea salt

cremini mushrooms

2. Peel and finely slice the garlic, then place it in a large casserole pan on a medium-high heat with 2 Tbsp (30 mL) of olive oil and the mixed veg. Fry for a few minutes while you slice 1 lb (450 g) of the mushrooms, then add them to the pan with a good pinch of black pepper.

Cook for 10 minutes, or until golden, then pour in the stock and cook for a further 10 minutes. Meanwhile, slice the remaining 1/2 lb (250 g) of mushrooms (slice them so you have some beautiful cross-sections, throwing any trimmings into the soup as you go), place on a baking sheet with a drizzle of olive oil and a pinch of sea salt and pepper, and roast for 15 minutes, or until beautifully golden and crisp.

3. When the time’s up, blitz the soup to your desired consistency, then season to perfection. Divide between warm soup bowls, ripple 1 Tbsp (15 mL) of sour cream into each, and top with the crispy mushrooms and a little drizzle of extra virgin olive oil, if you like.

SERVES 4

EACH SERVING CONTAINS: 186 calories; 10.6 g protein; 13.1 g total fat (3.5 g sat. fat);

4 cups chicken or vegetable stock

5.5 g total carbohydrates

1/4 cup (60 g) sour cream

(4 g sugars, 3.5 g fibre); 4 g salt

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Apple Tart Sticky apricot glaze, flake almonds & ice cream

Inspired by the classic French tartlets you can find in patisseries, I’m using store-bought pastry for convenience.

Topped with vanilla ice cream, this is a lovely little number to have up your sleeve.

INGREDIENTS 11 oz (310 g) sheet of ready-rolled puff pastry (cold) 7 oz (200 g) apricot jam 4 eating apples 1 Tbsp (15 mL) flaked almonds Vanilla ice cream, to serve

STEPS

1. Preheat oven to 400 F (200 C).

2. Unroll the pastry sheet on its paper and place on a baking sheet, then score a 1/2 inch (1 1/2 cm) border around the edge (don’t cut all the way through).

Heat the jam in a pan over a low heat for 30 seconds, just to loosen, stirring occasionally. Very finely slice the apples into rounds, discarding any seeds (use a mandoline, with a guard, if you have one).

Toss the apple with the apricot jam and arrange nicely, in layers, inside the border,

hiding any smaller tattier bits of apple underneath. Cook at the bottom of the oven for 30 minutes, or until beautifully golden and cooked through, scattering over the almonds for the last 5 minutes.

3. Slice up and serve topped with balls of vanilla ice cream.

SERVES 8

EACH SERVING CONTAINS: 262 calories; 3.1 g protein; 11.1 g total fat (5 g sat. fat); 45 g total carbohydrates (21.1 g sugars, 1.7 g fibre); 4 g salt

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RECIPES | Helena McMurdo PHOTOS | Scott Yavis FOOD STYLING | Bruce Nollert

Easy, festive food that’s sure to wow Enjoying inspiring food plays a vital role in our winter celebrations and can provide an important sense of tradition, comfort, and ritual. Although putting on a party can be stressful, with different expectations at play, the food prep doesn’t have to add any anxiety.

40 DECEMBER • JANUARY 2024

Even for those of us who heartily enjoy our time in the kitchen, sometimes we just want to make things simple and have more time to relax with our loved ones.

The great thing is that, even in winter, some of the most beautiful, seasonal ingredients shine brightest when prepared simply, leaving a whole lot more time to party with those we love the most. These six simple recipes are just what you need to cut out complications and inspire you to party all through the winter.

Brussels Sprouts with Pomegranate Molasses and Smoky Red Pepper Hummus

Many of us have discovered the magic of roasting Brussels sprouts to completely transform them, imparting rich nutty flavour. Skewered on toothpicks, they’re perfect for a party appetizer. When drizzled with pomegranate molasses and paired with a smoky red pepper dip assembled from cupboard ingredients, they’re next level—all while being an absolute cinch to put together.

INGREDIENTS BRUSSELS SPROUTS 2 lbs (900 g) Brussels sprouts

STEPS

1. Preheat oven to 425 F (220 C).

2. In large bowl, combine Brussels sprouts, oil, bittersweet paprika, salt, and pepper. Pour onto two baking sheets, being careful not to crowd, and bake at 425 F (220 C) for about 20 minutes, flipping once at the 10-minute mark. While sprouts are cooking, put together the dip.

3. In food processor or blender, blend chickpeas, piquillo peppers, garlic, tahini, hot paprika, vinegar, and pomegranate molasses.

On slow speed, add olive oil in a thin stream to combine. Taste and add salt, if required.

4. Spread a shallow layer of dip onto a serving platter. Once sprouts are lightly browned, remove from oven, skewer with toothpicks, and arrange on red pepper hummus-lined platter. Drizzle with additional pomegranate molasses and serve immediately.

3 Tbsp (45 mL) extra-virgin olive oil 1 tsp (5 mL) salt

SERVES 18

1 tsp (5 mL) pepper 1 tsp (5 mL) smoked bittersweet paprika

EACH SERVING CONTAINS: 107 calories; 3 g protein; 5 g total fat (1 g sat. fat); 13 g total carbohydrates (2 g sugars, 4 g fibre);

RED PEPPER HUMMUS

319 mg sodium

14 oz (398 mL) can chickpeas, rinsed and drained 9 or 10 piquillo or sweet red peppers 2 garlic cloves, peeled 2 Tbsp (30 mL) tahini 1 tsp (5 mL) hot smoked paprika 1 tsp (5 mL) sherry vinegar 1/2 tsp (2 mL) pomegranate molasses + additional 2 tsp (10 mL) for garnish

PREPPING THE SPROUTS If you’ve spent hours in the past peeling and trimming sprouts, you’ll love this simple tip to make things go faster. Simply trim the bottom end and then make a slice straight down the middle of each sprout. Any excess outer leaves will fall off, saving you the fiddly job of peeling them.

2 Tbsp (30 mL) extra-virgin olive oil 1/4 tsp (1 mL) salt

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Fennel, Orange, and Savoy Cabbage Salad with Mint and Pomegranate

With citrus season upon us, what could be better than a classic fennel and orange salad? It’s light and refreshing, a perfect balance to heavier holiday meals, with a boost of vitamin C to boot. This version adds delicious crunchy cabbage and the additional bright juiciness of pomegranate. Perfect for sharing, this salad comes together quickly, and the flavour combination is sure to wow at any party you bring it to.

INGREDIENTS SALAD 1/4 cup (60 mL) sliced almonds 3 cups (750 mL) finely sliced savoy cabbage 1 small fennel bulb, finely sliced (about 1 1/2 cups/350 mL) 1/2 red onion, thinly sliced

“Perfect for sharing, this salad comes together quickly, and the flavour combination is sure to wow at any party you bring it to.”

STEPS

1. In dry frying pan, toast almonds on medium-high for 2 to 3 minutes, until light brown. Set aside to cool.

2. In large bowl, combine cabbage, fennel, red onion, and mint.

3. In small bowl or Mason jar, combine dressing ingredients and whisk or shake together. Add dressing to cabbage mixture and toss. Let stand for a few minutes to allow cabbage to soften slightly. Now add 1/2 of each of the oranges, pomegranate seeds, and almonds and toss gently, being careful not to break up oranges.

1/2 cup (125 mL) finely sliced mint 4 oranges, segmented with juice reserved for dressing (see tip) 1/4 cup (60 mL) pomegranate seeds

4. Arrange salad on a large serving platter, then arrange remaining oranges, pomegranate seeds, and toasted almonds overtop.

DRESSING 2 Tbsp (30 mL) orange juice reserved from oranges above

SERVES 6

2 Tbsp (30 mL) extra-virgin olive oil 1 tsp (5 mL) sherry vinegar

EACH SERVING CONTAINS: 147 calories; 3 g protein; 7 g total fat

1/4 tsp (1 mL) pepper

(1 g sat. fat); 21 g total carbohydrates (14 g sugars, 6 g fibre);

Pinch salt

48 mg sodium

ORANGE SUPREME To segment or “supreme” the orange, slice the top and bottom off the orange so you have a flat surface to work with. With the flat edge on the cutting board, run your knife around the orange, removing the skin in sections from top to bottom. Once all the skin is removed, hold the orange in your hand and, carefully, insert your knife along each section, cutting through to the centre to remove each piece, avoiding the pithy sheath.

When all the segments have been removed, squeeze what remains of the orange over a bowl to extract all of the juice. If you’re not using the segments immediately, keep them in the juice so they stay fresh and moist.

42 DECEMBER • JANUARY 2024

Roasted Pork Tenderloin with Cinnamon, Cloves, and Allspice There’s nothing like a roast to feed a crowd. These lean pork tenderloins will reign at the buffet table and will be equally enjoyed hot or cold. Simply prepared with a rub scented with the flavours of your favourite apple pie, the meat is roasted and rested to retain its juices before being laid out on peppery arugula leaves simply dressed in a classic vinaigrette.

INGREDIENTS RUB 2 tsp (10 mL) cinnamon 1 tsp (5 mL) allspice

STEPS

1. Combine rub ingredients together and stir well. Coat tenderloins thoroughly with rub mixture. Refrigerate for up to 12 hours. You’ll achieve the best flavour by allowing the rub to infuse for several hours, but even if you only have a short time, the flavour shines through.

2. Preheat oven to 350 F (175 C). Allow tenderloins to stand at room temperature for 30 minutes before cooking.

Roast at 350 F (175 C) for 15 to 20 minutes, or until pork achieves an internal temperature of 145 F (63 C). Remove from oven, cover pork, and let it rest for 15 minutes while you prepare salad.

3. In large bowl, mix olive oil, vinegar, shallot, mustard, salt, and pepper together and gently toss with arugula. Arrange leaves on large platter. Slice pork and arrange over salad.

Garnish with pomegranate seeds.

1/2 tsp (1 mL) cloves 1/2 tsp (1 mL) hot paprika

SERVES 10

1 tsp (5 mL) salt 1 tsp (5 mL) pepper

EACH SERVING CONTAINS: 141 calories; 18 g protein; 7 g total fat

1/2 tsp (2 mL) mustard powder

(1 g sat. fat); 2 g total carbohydrates (1 g sugars, 1 g fibre);

1/2 tsp (2 mL) garlic powder

291 mg sodium

2 Tbsp (30 mL) coconut palm sugar 2 pork tenderloins, about 11 oz (330 g) each 1 Tbsp (15 mL) extra-virgin olive oil SALAD 2 Tbsp (30 mL) extra-virgin olive oil 1 Tbsp (15 mL) apple cider vinegar 1 Tbsp (15mL) diced shallot 1/4 tsp (1 mL) Dijon mustard Pinch of salt Pinch of pepper 4 cups (1L) arugula

WHEN IS PORK DONE? Has your pork ever come out dry? It could be all down to a number. In 2020, the USDA updated its recommended internal temperature from the previously published 160 F (70 C) to 145 F (63 C) to allow for rest time. The new standard reflects a clearer distinction between temperature taken prior to rest time and after. During rest time the internal temperature continues to rise, reaching the desired 160 F (70 C).

2 Tbsp (30 mL) pomegranate seeds for garnish

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Mandarin Orange Chocolate Almond Cake The combination of warm chocolate and the coveted mandarin orange makes this a holiday classic perfect for an intimate dinner party. Almond flour along with hemp hearts deliver healthy fats and protein and keep the cake gluten free and moist, removing the need for any additional oil or butter in the batter. A tiny drizzle of olive oil poured over the mandarin-encrusted top and a pinch of salt brings out the sweet flavour of the mandarins.

INGREDIENTS 4 mandarins, including 1 Tbsp (15 mL) zest (see tip) 3 Tbsp (45 mL) hemp hearts

“The combination of warm chocolate and the coveted mandarin orange makes this a holiday classic perfect for an intimate dinner party.”

5. Remove bowl from mixer and add almond flour mixture in three lots, folding in slowly by hand using spatula. Now add reserved whisked egg whites, folding egg whites in slowly. (Note the texture difference between the fluffy egg whites and the more paste-like chocolate almond mixture.)

Continue folding mixture gently until egg whites are mostly incorporated. The batter can be slightly lumpy.

1 cup (125 mL) almond flour 4 large organic eggs, eggs and whites separated 1/2 cup (50 mL) coconut palm sugar 1/2 cup (125 mL) raw cocoa powder 1 tsp (5 mL) orange blossom water or 1 Tbsp (15 mL) orange zest 1 Tbsp (15 mL) mandarin zest 1 Tbsp (15 mL) slivered almonds 1 tsp (1 mL) extra-virgin olive oil, for garnish, plus

6. Pour batter into prepared pan and bake at 325 F (160 C) for 30 minutes. Remove cake from oven and allow to stand for 5 minutes before releasing from the springform pan.

Invert on a plate and remove from the tin. While still warm, arrange mandarin slices on top (see tip). Fill the holes in the centre of each mandarin wheel with a few slivered almonds, drizzle with olive oil, and sprinkle with sea salt.

Serve immediately.

additional for greasing pan Pinch of large flake sea salt, for garnish

SERVES 6

STEPS

EACH SERVING CONTAINS: 139 calories; 8 g protein; 10 g total fat

1. Preheat oven to 320 F (160 C). Line an 8 inch (20 cm) springform pan with parchment and grease lightly with olive oil.

(2 g sat. fat); 10 g total carbohydrates (5 g sugars, 3 g fibre); 70 mg sodium

2. In small bowl, combine mandarin zest, hemp hearts, and almond flour and set aside.

3. Using stand mixer fitted with whisk attachment, beat egg whites on high until stiff and cloud-like. (They are done when the bowl can be held upside down over your head without the whites falling out.) Scrape whites carefully into another bowl and set aside.

4. To bowl of stand mixer, add egg yolks and sugar. Using paddle attachment, beat on high, scraping down sides of the bowl once or twice. When sugar is dissolved and batter drops in ribbons from paddle, stop mixer and add cocoa powder and orange blossom water (or zest). On lowest setting, stir to incorporate, stopping mixer and scraping down bowl once or twice. Increase speed to medium-high and continue mixing until fully incorporated.

46 DECEMBER • JANUARY 2024

MANDARIN TOP Zest the mandarins and reserve the 1 Tbsp (15 mL) zest for use in the recipe. Set the mandarins aside, leaving them unpeeled. When the cake is baked, trim the mandarins by slicing off the top and bottom to form a flat edge. Then placing the mandarin on the edge with peel, slice into 3 equal wheels. Repeat for each mandarin.

Now, gently remove the peel, being careful to keep the wheel intact and arrange on top of the cake, filling in holes with smaller sections trimmed from a wheel.

Enticing party tipples needn’t be boozy to be enjoyable. Sadly, sometimes alcohol-free cocktails can be an afterthought, and get left off the list of things to prep before a party. Help make sure everyone has a special drink to enjoy with a simple and delicious zero-proof cocktail.

Grapefruit Mint Ginger Zinger

Spicy ginger, the bright acid zing of lime, and the sweetness of honey balance the slight bitterness of grapefruit juice to bring it to a whole new level. A dash of vinegar at the end adds a hint of complexity. This is pure refreshment.

INGREDIENTS 4 ruby grapefruits, zest removed and juiced to provide 2 cups (500 mL) juice 4 sprigs of mint 2 thumb-sized pieces of gingerroot, sliced into about 10 pieces 4 Tbsp (60 mL) honey 1/4 cup (60 mL) freshly squeezed lime juice 2 cups (500 mL) sparkling mineral water Dash of sherry vinegar for garnish Additional mint and grapefruit segments or wheels for garnish STEPS

1. To large Mason jar, add peel of grapefruit with mint, ginger, and honey. Using a muddler or end of a wooden spoon, mash contents together to release the oils. Really smash up the ginger. Add grapefruit juice and chill for 6 hours.

2. When ready to serve, add lime juice, strain, and pour over ice, topping off with sparkling mineral water. Add a dash of sherry vinegar right before serving. Stir well and garnish with a wedge or wheel of grapefruit and fresh sprig of mint.

SERVES 4

48 DECEMBER • JANUARY 2024

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Refreshed dinner recipes for the new year

RECIPES | Allison Day PHOTOS | Scott Yavis FOOD STYLING | Bruce Nollert

There are few things better in the winter months than tucking into a comforting meal that satisfies us on all levels. During this time, with seasonal celebrations and gatherings often centred on heavier foods, our digestion works a bit harder. So, as we head into a new year, let’s welcome a refreshed outlook on our daily menus.

Ring in the New Year with plant-based and plant-forward recipes main courses that are big on flavour and nutrition.

You may just find a few new recipes that will end up in your weeknight rotation this year and beyond.

One-Pot Cauliflower Mac and Cheese No draining or cheese sauce-making required!

Cauliflower stands in for milk in this nostalgic, cleaned-up 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.

INGREDIENTS TOPPINGS 1 Tbsp (15 mL) unsalted butter or olive oil

“Cauliflower stands in for milk in this nostalgic, cleaned-up comfort food recipe.”

2. 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 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 5 minutes. Stir again before serving topped with breadcrumbs, warmed peas, and black pepper.

3/4 cup (180 mL) whole grain or gluten-free panko breadcrumbs 1/4 tsp (1 mL) dried thyme 1/4 tsp (1 mL) ground black pepper 1 cup (250 mL) frozen peas, warmed CAULIFLOWER MAC AND CHEESE 3 cups (750 mL) water 2 1/2 cups (625 mL) whole grain or gluten-free elbow orecchiette or elbow macaroni 3/4 lb (350 g) frozen cauliflower florets 1 Tbsp (15 mL) unsalted butter or vegan butter

STOVETOP MAC AND CHEESE

1. Make the breadcrumbs 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 boil, reduce to medium, and cook, stirring often, 10 to 15 minutes 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 breadcrumbs, peas, and black pepper.

1 tsp (5 mL) dried onion flakes 1/4 tsp (1 mL) grated nutmeg

SERVES 4

2 cups (500 mL) grated old cheddar cheese or meltable vegan cheddar cheese Salt, as needed

EACH SERVING CONTAINS: 581 calories; 29 g protein; 26 g total fat (16 g sat. fat); 61 g total carbohydrates (2 g sugars, 10 g fibre); 436 mg sodium

STEPS

1. For breadcrumbs, in your multi-cooker, press sauté on the normal setting. Add butter or olive oil, waiting until butter is melted or olive oil is shimmering before adding breadcrumbs and thyme. Stir until breadcrumbs have toasted, 2 to 4 minutes. Transfer to bowl until ready to serve. Wipe out or wash pot to remove any crumbs.

Frozen riced cauliflower can stand in for the florets, eliminating the mashing. The sauce won’t be as creamy but it will still be loaded with feel-good veggies!

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Weeknight Khao Soi This nourishing Northern Thai coconut soup has brown rice standing in for noodles. Vegans can enjoy the meal with chickpeas or tofu, while omnivores can enjoy it with chicken.

Colourful toppings soak up the spicy, soupy base. Swaps from traditional khao soi ingredients have been made for convenience, allowing this to be assembled on a weeknight.

INGREDIENTS KHAO SOI 2 Tbsp (30 mL) coconut oil or olive oil 1/2 onion, finely diced 2 Tbsp (30 mL) lemongrass paste 1 Tbsp (15 mL) grated fresh ginger 1 Tbsp (15 mL) grated garlic 1/2 tsp (2 mL) ground cardamom 1/2 tsp (2 mL) ground turmeric or 1 tsp (5 mL) grated fresh turmeric

“Swaps from traditional khao soi ingredients have been made for convenience, allowing this to be assembled on a weeknight.”

STEPS

1. Heat oil in large pot over medium heat. Add onion, lemongrass, ginger, garlic, cardamom, and turmeric.

Sauté for 1 minute, until fragrant, ensuring not to burn. Mix in curry paste and lime leaves or zest, cooking for 30 seconds more. Slowly stir in coconut milk, broth, sugar, and lime juice, mixing well to combine. Bring mixture to boil and add chicken or chickpeas or tofu. Reduce to simmer and cook, partially covered, for 30 minutes. Check chicken for doneness at this point; if cooked, transfer to plate and shred before adding back into pot (or serve on the side). Keep soup warm on stovetop until ready to serve. If you prefer a thicker broth, simmer uncovered until reduced to your desired consistency.

2 Tbsp (30 mL) Thai red curry paste 2 makrut lime leaves or 1 tsp (5 mL) lime zest 2 - 14 oz (400 mL) cans light coconut milk 1 cup (250 mL) unsalted chicken or vegetable broth 2 Tbsp (30 mL) coconut sugar or brown sugar 2 Tbsp (30 mL) lime juice PROTEINS (CHOOSE ONE)

2. To serve, in deep bowls, add a scoop of rice followed by ladles of coconut soup (be sure to get all of the chicken or chickpeas or tofu in there, too!). Top with sweet potatoes, greens, green onions, and cilantro. Serve with lime wedges and tamari for seasoning.

SERVES 6

6 boneless, skinless chicken thighs or 2 chicken breasts 1 - 12 oz (340 g) package extra-firm tofu, pressed and cut into cubes 1 - 19 oz (540 g) can chickpeas, drained and rinsed

EACH SERVING CONTAINS: 526 calories; 26 g protein; 22 g total fat (11 g sat. fat); 67 g total carbohydrates (4 g sugars, 7 g fibre); 599 mg sodium

SERVING 3 cups (750 mL) cooked short-grain brown rice 2 cups (500 mL) steamed or roasted sweet potatoes 2 cups (500 mL) steamed greens such as spinach 2 green onions, thinly sliced 1 cup (250 mL) roughly chopped or picked cilantro leaves 1 lime, sliced into wedges Low-sodium tamari (optional)

52 DECEMBER • JANUARY 2024

NOODLES, PLEASE! If noodles are a must in your khao soi, try thin brown rice vermicelli or brown rice ramen noodles in place of the rice.

54 DECEMBER • JANUARY 2024

Berbere Spice-Braised Bean, Fennel, and Tomato Bowls

“A great excuse to experiment with a new-to-you spice.”

STEPS

Canned beans are braised with cherry tomatoes, fennel, and health-boosting spices, making for a satisfying topping for whole grains, sprouted wheat pasta, or sourdough bread. A refreshing side of creamy cucumber salad makes this meal feel whole. A great excuse to experiment with a new-to-you spice.

1. Preheat oven to 375 F (190 C). In Dutch oven or large ovenproof dish with lid, mix to combine all braise ingredients (except chicken or tuna), then cover and bake for 40 minutes, or until vegetables are tender and tomatoes have broken down. Give tomatoes a gentle mash to release more juice, watching out for hot juice sputtering up. Mix in chicken or tuna, if using, and bake, covered, for 10 more minutes, until heated through.

INGREDIENTS BRAISE 1- 19 oz (540 g) can chickpeas or white beans, drained and rinsed 1 bulb fennel, cored and sliced

2. To serve, in medium bowl, combine diced cucumber with kefir, dill, and vinegar. Scoop grains into bowls and top with braised vegetable-bean mixture and cucumber mixture. Serve with a drizzle of additional olive oil.

1 red onion, thinly sliced 2 cups (500 mL) cherry tomatoes or

SERVES 6

1- 14 oz (400 g) can cherry tomatoes 2 cloves garlic, minced

EACH SERVING (WITH CHICKEN) CONTAINS: 434 calories; 27 g protein;

1/4 cup (60 mL) olive oil, more to serve

14 g total fat (2 g sat. fat); 52 g total carbohydrates

1 Tbsp (15 mL) balsamic vinegar

(5 g sugars, 0 g fibre); 512 mg sodium

1 Tbsp (15 mL) berbere spice blend or spice blend of choice 1/2 tsp (2 mL) salt 2 cups (500 mL) shredded cooked chicken or 2 - 6 oz (170 g) cans flaked tuna, drained (optional) SERVING 1 English cucumber, diced 1/3 cup (80 mL) plain kefir or plain vegan yogurt 2 Tbsp (30 mL) parsley or chopped fresh dill 1 tsp (5 mL) brown rice vinegar or sauerkraut liquid (from jar)

WHAT IS BERBERE? Berbere is a spice blend from Ethiopia that can include warming ginger, cinnamon, and nutmeg, along with fruity coriander and cardamom, black pepper, chili peppers, garlic, paprika, cumin and fenugreek.

Grocery stores now carry the spice blend, but it’s also readily available online.

3 cups (750 mL) cooked sprouted quinoa, brown rice, or millet

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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 flavour.

Try it with a creamy plant-based cheese on top, or goat cheese for non-plant-based eaters.

“Try a mixture of grains for added nutrition and taste.”

STEPS

1. Preheat oven to 400 F (200 C). Add sweet potato to large-rimmed baking sheet and toss with olive oil, chili powder, 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.

INGREDIENTS 1 large or 2 small sweet potatoes, peeled and cut into 1 inch (2.5 cm) pieces

2. For dressing, whisk all dressing ingredients until fully combined.

1 Tbsp (15 mL) olive oil 2 tsp (10 mL) chili powder or cumin 1/2 tsp (2 mL) salt 1 cup (250 mL) uncooked sprouted quinoa or sprouted grain mixture 2 cups (500 mL) water 1 - 19 oz (540 g) can black beans, chickpeas,

3. To cook sprouted quinoa, bring quinoa and water to a boil, reduce to simmer, cover, and cook for 15 minutes. Turn off heat and let stand 5 minutes. If using sprouted grain mixture, cook according to package directions. Fluff with fork and transfer to the same bowl as sweet potatoes. Mix in beans and half of dressing.

or white beans, drained and rinsed 4 cups (1 L) salad greens such as arugula 1 English cucumber or 5 baby cucumbers, peeled if desired, diced or sliced DRESSING

4. 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.

1/2 cup (125 mL) olive oil 2 Tbsp (30 mL) raw apple cider vinegar

SERVES 4

1 Tbsp (15 mL) maple syrup 1 tsp (5 mL) Dijon mustard

EACH SERVING CONTAINS: 555 calories; 12 g protein; 35 g total fat

1 tsp (5 mL) low-sodium, gluten-free tamari

(5 g sat. fat); 54 g total carbohydrates (7 g sugars, 10 g fibre);

1/4 tsp (1 mL) dried garlic powder

450 mg sodium

MIX AND MATCH Use this recipe as a guideline. Add in your go-tos such as chopped walnuts or hemp hearts, pitted sliced dates, roasted cauliflower, and crumbled feta (plant-based, if desired).

56 DECEMBER • JANUARY 2024

Forgo the old standbys and include these everyday good-for-you ingredients without skimping on taste.

SWEET SWAPS • Make plant-based banana muffins by replacing 1 banana for each egg used.

• Add puréed avocado in place of butter or oil in vegan chocolate cake.

• Sweeten your overnight oats with applesauce in place of maple syrup.

• Top your cappuccino with cinnamon and skip the syrups.

• Boost moisture in banana bread with protein-rich Greek yogurt in place of canola oil.

• Go for dark chocolate over semi-sweet in your oatmeal cookies.

• DIY your own gluten-free flour by buzzing sprouted oats in the blender.

• Incorporate less processed sugar into your baking by substituting maple syrup or honey: 1 cup (250 mL) white sugar = 3/4 cup (180 mL) maple syrup or honey.

• Make tummy-friendly pancakes with sprouted spelt flour in place of regular whole wheat flour.

• Look for in-season fruit or frozen fruit, which will be naturally sweet and satisfying.

SAVOURY SWAPS • Add cashews to a creamy soup before blending for dairy-free creaminess.

• Skip the meat in Bolognese and turn to finely diced mushrooms, lentils, and walnuts.

• When choosing poultry or meat, go for organic or pasture-raised.

• Perk up beans with a bit of vinegar instead of additional salt.

• Make your sandwich open-face—more room for nourishing toppings!

• Thicken and balance salad dressings with a spoonful of applesauce.

• Boost protein in sandwiches with hummus instead of mayonnaise.

• Wrap up taco fillings in lettuce instead of flour tortillas.

• Replace yogurt or mayonnaise with tahini and water for creamy dressings.

58 DECEMBER • JANUARY 2024

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Foods and supplements to power up your health journey Here’s a handy roundup of healthy aging 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 seriously healthy star power.

Vitamin C (p.30)

Hemp hearts (p.56)

Winter factors like stress or a cold may increase the amount of vitamin C you need.

Contain a great balance of omega fatty acids and are full of protein.

B Vitamins (p.18) Beneficial for metabolism, energy, healthy skin, mental health, and more.

Chamomile (p.18) Thought to help decrease depression and anxiety through inhalation.

Panax ginseng (p.32) Recommended for lowering stress hormones and supporting adrenal glands.

Lavender (p.25)

Adaptogenic mushrooms (p.10)

Known to help relieve anxiety and lower stress levels.

Mushrooms such as reishi, chaga, lion’s mane, cordyceps, and turkey’s tail reduce stress and build resilience to internal and external stressors.

64 DECEMBER • JANUARY 2024

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We hope you enjoyed this issue of sage and gathered some new ways to de-stress and prioritize your health heading into the new year. We love offering new ways to improve your wellness and can’t wait for you to try our featured recipes, including those from 5 Ingredients Mediterranean: Simple Incredible Food created by award winning chef, Jamie Oliver!

With your mind relaxed and your hearts full from the season’s festivities, we’ll continue the trend in our next issue as we focus entirely on heart health. We’ll bring you expert advice and helpful strategies to keep your heart healthy, your relationships thriving, and your mind happy as we transition from winter to spring.

As always, we’ll fill the pages with healthy meals and satiating snacks to keep you inspired, as well as fresh tips on how to bring more natural wellness into your daily life—for now, and forever!

Until then, we wish you a warm and cozy winter of wellness!

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