Sage Feb'Mar 2024

Gentle grooming SHOW YOUR PETS SOME LOVE

TO WELCOME IN THE SPRING

Healthier together

UNIQUE DISHES FOR TWO

MOTIVATION FOR CARDIOVASCUL AR CARE

FORMING RESILIENT REL ATIONSHIPS FEBRUARY / MARCH 2024

* The Heart Health Issue *

ISSUE 78

Ome Om ega-3 is different Why?

Our omega-3 oil is extensively tested to ensure it is clean of contaminants. Our unique, 100% natural, enteric-coated, softgel capsules protect the omega-3 oil from stomach acid damage and prevent fishy aftertaste.

2 FEB RUARY • MARCH 2024

OMEGA-3 IS

ESSENTIAL FOR ALL AGES

Omega-3 supports cardiovascular health.

Omega-3 reduces inflammation and is the most effective in reducing triglycerides and LDL cholesterol.

CEO & Group Publisher • Ryan Benn Group Vice President, Publishing & Operations • Nina Wagner

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Gentle grooming

PHOTOGRAPHY Scott Yavis FOOD STYLING Chelsea Gough

Healthier together

FORMING RESILIENT REL ATIONSHIPS

SALES

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UNIQUE DISHES FOR TWO

MOTIVATION FOR CARDIOVASCUL AR CARE

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SHOW YOUR PETS SOME LOVE

TO WELCOME IN THE SPRING

FEBRUARY / MARCH 2024

* The Heart Health Issue *

ISSUE 78

“There are few better ways to rev up your body’s detox process than to add plenty of colour to your plate from a well-composed salad.”

p. 42

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4 FEB RUARY • MARCH 2024

6 FEB RUARY • MARCH 2024

Heart happy It’s February, and love is in the air! Welcome to our latest issue of sage where we’re exploring all things heart related. We invite you to join us as we reflect on and celebrate this important organ, central to our overall health and emotional well-being.

This month, we want you to fall in love with your cardiovascular health, since caring for the health of your heart can add years to your life and life to your years. Join us as we dive into some serious heart talk, including how the environment impacts our heart health as well as how falling in love affects our hearts and brains. And since everyone is deserving of love, we’ll also show you how to care for your furry friend’s coats on these colder days, using greener and safer products!

This issue, we also bring you recipes to share with your loved ones and inspiration to eat outdoors (yes, even on these cold February and March days!). You’ll also discover some tasty tapas to share with that special someone, and warm winter salads to keep you cozy!

We hope our heart health issue warms your heart (and mind) from the inside out—and inspires you to practice a little more self-care, naturally!

Wishing you continued health and wellness, the team at sage

contents

FEBRUA RY - MA RC H 2024

In every issue

The heart health issue

10 64

12

TREND ALERT THE A-LIST

16

Recipes 32 42 50

20

TAPAS FOR TWO Spice up your Valentine’s Day with these tasty tapas

24

SALADS, REIMAGINED Warm salads to bowl you over

28

FEAST ALFRESCO Discovering the joy of winter picnicking

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RESILIENT RELATIONSHIPS Building the strength to sail through hard times

DON’T MISS A BEAT Cardiovascular health and environmental factors

FALLING IN LOVE WITH HEALTH TOGETHER Motivate those around you to take care of their heart

GENTLE GREEN GROOMING Keep your pets happy and healthy

THE POWER OF LOVE Love can boost brain and heart health

“To love and be loved is to feel the sun from both sides.”

- David Viscott

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What’s new in the world of natural

Flood your skin with moisture, one layer at a time If you suffer from dry and lackluster skin during the winter months, you aren’t alone. Low humidity, indoor heating, and even lack of vitamin D can wreak havoc on the skin, causing it to feel tight, flaky, and itchy. One potential solution? Skin flooding: a strategic method for layering basic skincare products to maximize their moisturizing potential.

To follow the skin flooding routine, apply these products in the following order: a gentle cleanser, a misting product, a serum, and a moisturizer. As the name suggests, this method is meant to “flood” the skin with moisture while also improving the efficacy of the active ingredients in each product.

When choosing a serum, look for formulations that can help treat dry skin, such as niacinamide. For youthful-looking skin, and to prevent and reduce the appearance of sun damage, opt for a daytime moisturizer with an SPF of 15 or higher.

Cook with sunny saffron to beat the winter blues Whether you’re familiar with the heady earthiness of saffron or you have yet to be acquainted, there’s no denying the allure of this beautiful golden spice. Full of health benefits including anxiety relief and cardiovascular support, saffron strands are the reddish-gold stigma of Crocus sativus flowers, which must be carefully harvested by hand (the labor involved is partially to blame for the spice’s exorbitant price tag).

Fortunately, when it comes to saffron, a small pinch has a huge impact. To use saffron in a recipe, bloom a few strands in a small amount of hot water for 15 minutes before adding the liquid to the dish. When making stews or other meals with plenty of liquid, add the saffron directly to the recipe, preferably at the beginning stages of the cooking process.

What are some easy ways to enjoy saffron? Add a pinch to dishes like risotto, tagine, fridge pickles, paella, pasta sauce, rice dishes, chicken, and seafood.

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Switch it up with the 3-2-8 method Looking for a consistent exercise routine that still has room for improvisation? Say hello to the 3-2-8 fitness method, a program first coined by TikTok user and Pilates instructor Natalie Rose (@natalieroseuk). This fitness trend consists of three days of weight training and two days of Pilates or barre exercises per week, as well as walking at least 8,000 steps per day.

Each exercise component comes with its own set of benefits: training with weights increases strength and improves posture and bone density, while reducing body fat; barre and Pilates workouts target large muscle groups and improve balance and flexibility; and walking offers an array of health benefits, including reduced risk for developing heart disease, type 2 diabetes, and hypertension.

When all three exercises are combined, the positive effects are even greater. The result of regular low-impact aerobic activity and strength training include increased strength, balance, mobility, agility, and injury prevention.

Butyrate for better gut health (and beyond) On a quest for better gut health? Get to know butyrate (also called butyric acid), a short-chain fatty acid that is produced in the large intestine when dietary fiber is fermented and broken down. Butyrate is used as an energy source for cells in the colon, where a whopping 70 percent of all energy needs are met by the production of butyric acid.

The potential benefits of butyrate are numerous, with studies finding that this particular fatty acid may have an effect on many different inflammatory conditions, including rheumatoid arthritis, irritable bowel syndrome, and type 2 diabetes.

The best way to reap the benefits of butyrate? By eating a varied diet full of fiber-rich, fermentable foods. Aim to stock your meals full of fruits and vegetables alongside whole grains and resistant starches such as boiled potatoes or rice. You can also take butyrate in supplement form (consult a healthcare professional to see if this is a good option for you).

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Resilient

Relationships Building the strength to sail through hard times

“Resilient relationships are dynamic: members are continually looking for ways to improve their connection and better show up for each other.”

A

married man was feeling tempted by a workplace fling, despite being deeply in love with his wife. Many readers wrote in with stories of their own similar experiences and how they had moved past them, and I found myself struck by the remarkable ebbs and flows of our relationships. Their stories proved that even when things seem like they’re at a breaking point, resilient relationships can find a way to bounce back stronger than ever.

Defining resilience WORDS | Isabela Vera

It was a strange coincidence that I sat down to write this article the day after reading a relationship advice column in a popular newspaper online and perusing the hundreds of comments from invested readers.

Stephanie Davis, a registered clinical counsellor based in Vancouver, defines a resilient relationship as “one that has a malleable capacity to stretch, to ebb, and to flow with whatever circumstances life may throw at it.”

According to Davis, these are relationships where partners hold equal space for each other, commit to developing effective communication skills, and work together to move through challenges.

Resilient relationships are dynamic; members are continually looking for ways to improve their connection and better show up for each other.

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Show yourself some love We often get caught up in navigating relationships with other people, but having a healthy relationship with yourself is just as important. Whether you’re in an external relationship or not, take the time to practise self-care and cultivate positive self-talk.

Fissures, fractures, and proactive solutions

Common problems that Davis sees in her office include a lack of connection or loss of intimacy, poor communication, differing views around childrearing, differing life goals, or infidelity.

There are many ways that you can work to build resilience in your relationship to weather these experiences and more.

Seek professional help Davis says that, often, couples only seek professional help when they’re already in crisis, but, ideally, therapy can be used as a tool to build connections and establish healthy communication habits before challenges arise.

She also recommends that people seek individual counselling—either alongside or before seeking couple’s therapy—to help them develop a greater sense of self-awareness and empathy.

Practise healthy communication Good communication is the key to a resilient relationship. Davis recommends listening to your partner with all your senses, paying attention to tone, body language, and subtext. If the meaning of something they say isn’t clear, ask for clarification.

It might sound prescriptive to stop and summarize your partner’s thoughts, but what we think we’re hearing is often influenced by our own stories, emotions, and experiences, rather than our partner’s feelings.

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Share your story—safely In an episode of the TED Radio Hour, renowned Belgian psychotherapist Esther Perel explains how our reactions to many relationship challenges are influenced by societal norms, and says that every couple should figure out what works best for them outside of influence and expectations. That said, sharing can make you feel less alone and help you to navigate the path ahead.

Davis says that people often feel a lot of shame when they’re struggling in their relationships, particularly in these social media-saturated days when people around us seem to be living perfect lives.

“I always encourage people to share to the degree that feels safe and not overexposing for them,” says Davis, “which usually means finding those safe people that can hold tenderly the vulnerability that comes with this kind of pain and struggle without giving advice or imposing shame.”

Explore alternative therapies Although therapy is the gold standard to navigate relationship issues, there’s plenty of room to branch out—alone or together.

Acupuncture can help with anxiety, insomnia, depression, and chronic pain, allowing us to show up in relationships as more balanced versions of ourselves.

Couples’ massages can help to restore connection and affection, as can going on a just-you-two vacation or exploring spicier practices such as tantra.

Participating in discussion groups is another great way to get clarity and support. “I am a big fan of groups, as they tend to bring our greatest challenges to the surface real fast, yet are often met with compassion and understanding by others,” says Davis.

Red lines to avoid

If you’re looking to build relationship resilience, above all, avoid playing “the blame game.” Davis says it never resolves anything and, instead, perpetuates shame and discourages accountability. If your emotions are running high and you can’t control how you react to conflict, it’s best to take a break until you can find the space to engage in active listening once again.

Support your significant other If you notice sudden changes in your partner’s everyday habits or behaviour, they might be experiencing issues with their mental health. These changes might make you feel alienated, but it’s important not to pull away. Instead, talk to your partner about the ways these changes make you feel, and encourage them to get professional help.

bea

Don’t

Cardiovascular health and environmental factors

t

WORDS | Ashley Linkletter

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

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How do our daily routines affect heart health?

Sleep and sunshine are the magic words when it comes to maintaining and protecting cardiovascular health. Both lack of sleep and low levels of vitamin D are linked to an increased risk for coronary heart disease.

If you struggle to get enough rest and outdoor time, consider consulting your doctor or naturopath about supplementing with melatonin and/or vitamin D.

W

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

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

Air pollution and heart health

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

Ambient air pollution and fine particulates Air pollution, particularly fine air particulates, is most concentrated in urban, lower-income areas. Particle pollution is made up of solid and liquid matter and includes harmful chemicals such as sulphuric acid and ammonium sulphate, as well as soot and dust.

Effects on coronary calcium buildup Coronary calcification is the buildup of plaque in the arteries and is a precursor to atherosclerosis—the narrowing or hardening of the arteries. In a large study involving 6,795 participants over 10 years, exposure to increased concentrations of air pollution was found to speed up coronary artery calcium buildup.

Protect your heart from air pollution The current consensus among researchers is that the degree of negative effects is dependent on duration and intensity of exposure.

• Whether you’re concerned about particulates from wildfires or traffic-related pollution, check the Air Quality Health Index website for the air quality in your area.

• Preventive measures could include face masks, such as surgical masks or N95s, which have been shown to protect against outdoor air pollution, while the use of air purifiers have been shown to be effective against indoor air pollution.

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

18 FEB RUARY • MARCH 2024

Pesticide exposure Occupational exposure to pesticides has been correlated with a 45 percent greater risk of heart disease, up to 10 years past the initial use of the chemical.

Insecticide exposure Pyrethrins and pyrethroids, commonly found in agricultural and household insecticides to kill lice and mosquitoes, have also been a topic of research in relation to heart disease. A series of animal studies demonstrated toxic effects on cardiovascular health in rats.

Heavy metals and heart health

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

Microplastics and heart health

Plastic is ubiquitous in our world, and their miniscule byproducts—plastic particles less than 5 mm in size—are present in everything from food, water, and air to personal care products and even plants.

Microplastics can be ingested, inhaled, or absorbed, and groundbreaking research has recently identified microplastics in the human bloodstream.

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

MOST PLASTICS ARE USED TO MAKE PACKAGING Of all plastic produced, more than 40 percent is for packaging. Studies show that when we use plastic food packaging, it can release micro- and nano-plastics into the food and beverages that we consume.

QUICK TIPS There are many ways to cut down your contribution and exposure to environmental pollutants: • Choose natural fabrics over synthetics and use a dryer filter to reduce the release of microplastics when doing laundry.

• Opt for glass food storage containers or reusable wax wraps over plastic.

• Avoid personal care products that contain microbeads; look out for polyethylene and polypropylene in the ingredients list.

• Fill your home with indoor plants known for their air filtration properties.

• Support sustainable companies with excellent environmental leadership such as veritree and tentree, both of which have tree-planting initiatives in place.

Falling in love with health together Motivate those around you to take care of their heart

WORDS | Joshua Duvauchelle

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

“One of the best ways to motivate others to be healthy is to make our own healthy behaviours—and the benefits of them—known.”

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

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

“The techniques people use to motivate others often have the opposite effect. Instead of being encouraging, they’re often perceived as critical and create a feeling of inadequacy or shame, which then decreases action,” warns Werner.

“One of the best ways to motivate others to be healthy is to make our own healthy behaviours—and the benefits of them—known,” she says, referring to research on mirror neurons (where people do specific actions based on what they see someone else do). “For example, eating healthier yourself and then being really energetic and happy is a great advertisement for healthy eating!”

NUDGE, DON’T NAG “I encourage clients to use nutrition nudging versus nutrition nagging,” says Andrea Holwegner, RD. Nudging involves making an item look appealing or easy to grab. “For example, to nudge my family to get more heart-healthy protein and fibre, I place a bowl of pistachios on the counter with washed berries. Because these are quick to grab, taste good, and are visually appealing, my family eats this heart-healthy option without me ever saying anything. This is the power of nutrition nudging versus nutrition nagging. Give it a try!”

Make food a family affair

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

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

For example, she recommends trying “Meatless Mondays” or another designated day of the week to opt for more plant-based foods. Multiple studies have shown that eating more plants doesn’t just boost your heart health, but it can also lower your risks of numerous health concerns, including cancer and diabetes.

Even dedicated meat lovers can find the process of experimenting with cooking different plant-based proteins—such as seitan, tempeh, or even premade vegan “meat roasts”—a fun one.

“Play with different seasonings, spices, and condiments,” says Tomaschko. “Or try different cooking methods, like using appliances such as an air fryer.”

Sweat together

Exercise is one of the most beneficial things you can do for your general wellness and longevity. It also improves all major markers of heart health, including blood pressure and cholesterol.

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Supplements your heart will love These dynamic duos are good for your heart and help improve your heart-healthy workout performance. Keep your supplements drawer tidy and use a pill organizer to keep you and your loved ones motivated and on track!

COENZYME Q10 (CoQ10)

For example, one study on older men found that just 20 minutes of exercise a day reduced the risks of heart problems by 52 percent.

Studies have found that exercise is an incredibly social activity. People who exercise with friends—or even with strangers in a boot camp or class—push themselves harder and stick with their exercise routine longer.

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

HEART BENEFITS

Get competitive and be accountable

EXERCISE BENEFITS

“You can motivate each other by participating in friendly movement or step competitions on an app or through your smartwatch,” suggests Tomaschko.

Choose a heart-healthy reward for the winner, such as getting a massage or splurging on premium workout gear.

may help reduce the risk of heart failure and diabetes (having diabetes doubles your risk of heart disease) reduces fatigue and increases performance

OMEGA-3s HEART BENEFITS

lower heart disease risk factors, such as triglyceride numbers and blood pressure

EXERCISE BENEFITS

improve workout recovery and boost muscle strength

CURCUMIN HEART BENEFITS

may reverse the development of heart disease

EXERCISE BENEFITS

enhances muscle performance and reduces inflammation

WHEY PROTEIN POWDER HEART BENEFITS

compared to high-fat diets, protein-rich diets guard against heart disease

EXERCISE BENEFITS

supports muscle growth and strength and improves post-workout recovery

22 FEB RUARY • MARCH 2024

Make it part of your routine Turn movement into a ritual, such as going for a walk together each night after dinner. “Physical activity releases feel-good and stress-releasing neurotransmitters,” says Werner. “And by doing this together, you’re also strengthening your relationship.”

Think outside the gym Your friend or loved one may find the gym intimidating, but heart-healthy movement doesn’t have to be on a treadmill. “Take advantage of the upcoming mild spring weather and plan for hikes or walks,” says Tomaschko. “Even taking the dog on a walk counts!”

Keep the wellness journey lighthearted

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

Making lifestyle changes can be stressful, and stress is bad for your heart. “Increasing fun is a good way to decrease stress,” suggests Werner. “Finding activities that you enjoy as a couple, and trying new things together, will both increase goodwill and decrease stress. Bonus points if these things—gardening together, dancing, etc.—have other health benefits!”

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Keep your pets happy and healthy

How different the noses …

A dog’s sense of smell is 10,000 to 100,000 times stronger than a human’s, which means that whatever we get a whiff of, they are “hit” in the nose with it.

A cat’s sense of smell is somewhere between nine and 16 times stronger than ours. Cats depend on smells to identify people and objects and for proper social behaviour.

In other words, anything that is not “natural” often interferes with their ability to interpret the world around them, hence we ought to find ways to balance smells and cleanliness.

Clean but gentle, please

Many people want clean-smelling pets, and some may even go for the natural human-grade products because they smell good and are environmentally friendly. However, there is a reason we should not.

“Anything that is not formulated specifically for pets should not be used,” says Amy Atkinson, Kamloops-based BC SPCA AnimalKind-certified trainer and groomer. Your shampoo may be gentle for your human needs, but, says Atkinson, “pets have different coats/skin than we do, and the chemicals that are okay for us may have a different effect on them.”

When choosing pet products, go for the less smelly ones. Aside from the impact on their olfactory (relating to the sense of smell) cells, some of the compounds present in the grooming products can also increase their risk of allergic reactions and affect pets’ immune and/or endocrine system.

WORDS | Daniela Ginta, MSc, NNCP

Have you ever washed your dog only to have them find the most obnoxious-smelling matter to roll in soon after? One could argue it’s natural grooming at its best. Cheeky, but the divide between species when it comes to grooming is real. Their “fragrance” is our foul (reverse is also true), but is there a happy middle ground?

DOES A VISIT TO THE GROOMER STRESS YOUR PET? There are now Fear Free certifications for groomers, which ensure they have the skills to deal with anxious and groomingreluctant pets. Grooming techniques aside, it is important to seek a positive grooming environment that recognizes the needs and stress boundaries of each pet.

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Supplements for pets METHYLSULFONYLMETHANE (MSM) may be useful for joint inflammation, although studies are limited

PROBIOTICS may be helpful in managing digestive issues, such as inflammatory bowel disease (IBD) and allergy prevention

CBD may be beneficial to manage anxiety, pain, and inflammation

GLUCOSAMINE & CHONDROITIN may be helpful in managing osteoarthritis

OMEGA-3s may be beneficial for healthy skin and coat, reducing inflammation, and boosting immune function, and possibly improving cardiovascular health Note: Talk to your veterinarian about proper dosage to avoid potential adverse effects.

Note: Before you consider supplements for your pets, strive to offer them a nutritionally balanced diet, adequate exercise, and regular grooming. When supplements are needed, consult your vet before proceeding to determine dosage, and avoid sharing your own supplements. Human-grade supplements contain compounds in amounts that can be harmful to pets, or downright toxic to them, such as xylitol.

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Frequency matters

Some pets would like to be washed … never, while others tolerate it or even love it. Who has the final say? “If your pets are spending a lot of time outside, then they may need to be bathed more often,” says Atkinson.

If that’s the case, she adds, use mild, good quality products. A big reason: their microbiome. Much as our own health depends on having a diverse and healthy microbiome (our pets boost ours!), our furry friends have their own diverse range of bugs living on their skin (and in their bodies) which, ideally, we should not impact much during grooming.

Green and gentle too

Gentleness matters when it comes to pets, as vigorous brushing can affect their fur and skin, which increases the risk of infections.

However, brushing regularly is an efficient way to avoid the extra use of grooming products, says Atkinson.

But as washing is unavoidable, she suggests doing a patch test when using new products.

If your pet resents blow dryers, towel dry the best you can. “Keeping pets soggy for a longer time, especially in a tight space such as a kennel, can cause skin issues,” says Atkinson.

Naturally clean

Where there’s grooming, there will be germs. When choosing a professional grooming service, inquire about their cleaning protocols (for example, products used and how often), which should be pet friendly. “Natural cleaners are ideal for when pets are around,” says Atkinson, “while the heavy-duty ones can be used after hours for a deep clean.”

Natural cleaners can be vinegar based, which can kill bacteria and remove dirt, while being mild enough, particularly for pets. Other natural solutions include essential oil-based or enzymatic sprays, and UV lightbased systems.

Natural ways to reduce moisture and bacteria growth include proper ventilation and dehumidifiers.

Having our pets clean with the least impact on their health and the environment is a worthy goal—and it’s attainable. We may, however, have to agree to the occasional odorous “difference of opinion.”

THE POWER OF LOVE Love can boost brain and heart health

WORDS | Joanne Peters

Love is all you need and all there is, revered artists have said; it’s what makes the world go ’round. “Where there is love, there is life,” was Mahatma Gandhi’s take. Love is more than patient and kind: it can also do wonders for your heart and brain health.

Be still, my beating heart

Falling in love can do more than make the heart go pitter-patter. It turns out that love literally does the heart good.

For starters, being in love tends to decrease the body’s stress response, which in turn can lower blood pressure. Blood pressure may respond to calmness and peace—feelings that often accompany loving relationships.

There’s plenty of research to support love’s positive effect on blood pressure. A recent study found that happily married participants had lower blood pressure readings compared to unwed adults, while those who were unhappily married had the highest blood pressure of all. The same study found that blood pressure of the blissfully wed dropped more during sleep than it did in other participants.

An older study found that women who received frequent hugs from their partner had lower resting blood pressure and heart rates than those who reported fewer hugs.

What’s more, marriage or cohabitation has been shown to reduce the risk for fatal and nonfatal heart attacks in men and women of all ages. In people who do go on to develop heart problems, those who are married or cohabitating are more likely to have better outcomes than those who aren’t.

It’s not just romantic love that can boost heart health.

Loving relationships with friends and family can also have cardiovascular benefits. Researchers have found that people who have had cardiac bypass surgery and who have strong social support have better recovery and survival rates than those without.

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LOVE FOODS FOR HEALTH There’s a reason chocolate, red wine, and strawberries are so popular on Valentine’s Day: these so-called love foods go hand in hand with romance. They may also positively affect the heart and brain.

Chocolate

Known as “the food of the gods,” chocolate, which is made from the fruit of cacao trees, contains small amounts of a psychoactive chemical called anandamide. The brain-stimulating neurotransmitter takes its name from the Sanskrit word ananda, meaning “joy, bliss, delight.” The flavonoids in dark chocolate can stimulate the lining of arteries, producing nitric oxide and ultimately reducing blood pressure.

Strawberries

Prettily perfect for February 14, juicy strawberries burst with more than flavour. The heart-shaped food—and a member of the rose family—may help reduce the risk of heart attack because of anthocyanins, which are flavonoids that give strawberries their bright red hue. Research suggests that strawberries may improve cognitive and memory function and they may also help prevent age-related neurodegeneration and resulting changes in cognitive and motor function.

Red wine

Some research has suggested that, in moderation, red wine could be heart healthy. The antioxidants in wine may help prevent coronary artery disease, which leads to heart attacks.

The polyphenol resveratrol might help prevent damage to blood vessels, reduce low-density lipoprotein cholesterol (the bad cholesterol), and prevent blood clots.

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“Marriage or cohabitation has been shown to reduce the risk for fatal and nonfatal heart attacks.”

Being surrounded by people who love you, whether a spouse, sibling, or friend, can make you more likely to follow medical advice, get exercise, and play an active role in your care, all of which improve recovery.

This is also why fitness trainers often recommend joining up with a friend or partner to stay committed to working out: having someone you care about to count on can increase your own accountability and make activities that much more fun.

Love on the brain

When people first fall in love, they might find themselves daydreaming about the object of their affection. It’s not just all in their heads. Love can actually benefit our brain.

Falling in love causes the body to release a flood of feel-good chemicals, including dopamine, which triggers a sense of euphoria. In those early lovey-dovey stages, endorphins, vasopressin, and oxytocin rise, contributing to an overall sense of well-being and security.

Love also affects negative emotions by deactivating the neural pathway responsible for negative emotions, such as fear and social judgment.

As the initial intense excitement of love fades over time, and people start feeling a deeper sense of contentment, brain areas that trigger more complex cognitive functions kick in. This can lead to positive effects such as pain suppression, improved memory, and greater creativity.

Neuroscientist Stephanie Cacioppo describes love as “a superpower that makes the brain thrive.”

In the same ways that love in any form enhances heart health, all types of love improve brain health: it could be the love of friends, family, or even a sports team. Many studies have shown that supportive, loving relationships can be linked to higher self-esteem and reduced symptoms of anxiety, depression, and other mental health conditions. Cacioppo maintains that love is a biological necessity.

Beautiful, Smoother Skin in less than 30 Days with

from

RECIPES | Helena McMurdo PHOTOS | Scott Yavis FOOD STYLING | Chelsea Gough

Spice up your Valentine’s Day with these tasty tapas

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These small-bite dishes are meant to be shared with drinks before dinner, and they’re so delicious you might not need that main course.

Baked Prawns

This Valentine’s Day, whether it’s a romantic dinner for two or a small gathering of friends or family, everyone is sure to feel the love with these flavour-packed recipes, inspired by authentic Spanish tapas.

2. In medium bowl, mix oil, tomato paste, and spices to form a paste. Add prawns and toss to coat. If there’s time, allow prawns to marinate for 15 minutes, but this is not necessary. Place prawns on lined baking tray and bake in preheated oven for 5 to 6 minutes, or until prawns are cooked through.

They can be served several ways: • Western style • as a larger meal • in a more traditional Spanish tapas style as smaller shared dishes

With Spain’s expansive coastlines and multiple islands, seafood is a staple of the cuisine. This quick and easy prawn dish will add a pop of protein and a wonderful smokiness to your tapas-style lineup.

INGREDIENTS 1 tsp (5 mL) extra-virgin olive oil 1 tsp (5 mL) tomato paste 1/2 tsp (2 mL) hot smoked paprika 1/2 tsp (2 mL) dried oregano 20 fresh prawns, peeled and deveined Diced green onions and lemon wedges for garnish (optional) STEPS

1. Preheat oven to 400 F (200 C) and line baking tray with parchment paper.

3. Serve on small plate and garnish with green onions and lemon wedges, if desired.

SERVES 2 TO 4

EACH OF 4 SERVINGS CONTAINS: 143 calories; 25 g protein; 3 g total fat (1 g sat. fat); 2 g carbohydrates (0 g sugars, 0 g fibre); 270 mg sodium

SUSTAINABLE SEAFOOD When choosing prawns (or any seafood), opt for sustainable varieties that recognize and even reward sustainable fishing practices. As an important protein in many cultures, seafood, caught sustainably, helps contribute to healthy oceans and healthy communities.

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Broth and Wine-Braised Cannellini Beans Braising these hearty beans not only changes their texture but leaves them creamy and satisfying. Using a savoury broth with saffron for braising provides the traditional Spanish flavour, similar to a paella. This dish is served as a shared side, but it could also be served with rice and vegetables as a delicious standalone dinner or as a satisfying nourish bowl.

INGREDIENTS 1 tsp (5 mL) extra-virgin olive oil 1 shallot, sliced 1 garlic clove, peeled and crushed 2 anchovy fillets, finely chopped

“Braising these hearty beans not only changes their texture but leaves them creamy and satisfying.”

STEPS

1. In medium saucepan, heat olive oil on medium-high.

Add shallot and sauté for 3 minutes. Add garlic and anchovies and stir for 30 seconds, being careful not to burn the garlic. Add white wine or vermouth to deglaze pan. Next, add beans, tomatoes, bay leaf, and saffron, and cover with stock. Stir and let braise for 20 minutes, or until liquid is absorbed, stirring occasionally.

Remove bay leaf, once ready, and dish into shallow bowl for sharing.

1 Tbsp (15 mL) white wine or vermouth 14 oz (398 mL) can white cannellini beans, drained and rinsed

SERVES 2 TO 4

1 cup (250 mL) cherry tomatoes, skin pierced with fork or knife 1 bay leaf

EACH OF 4 SERVINGS CONTAINS: 301 calories;

Pinch of saffron (approximately 8 threads)

20 g protein; 2 g fat (0 g sat. fat); 52 g carbohydrates

2 cups (500 mL) low-sodium vegetable stock

(5 g sugars, 20 g fibre); 166 mg sodium

SWAP YOUR SPIRITS Try substituting vermouth for white wine in this recipe, if you have some on hand. It’s a great alternative to wine and will last much longer in your cupboard. An added perk? You can save that nice wine for sipping.

36 FEB RUARY • MARCH 2024

38 FEB RUARY • MARCH 2024

Roasted Cauliflower with Vinaigrette and Crispy Prosciutto Enjoy the zippy tang of sherry vinegar, popular in Spanish cooking, and the briny taste of capers in this zesty take on roasted cauliflower. Serve as a tapas side or on a charcuterie board accompanied by a selection of Spanish meats, cheeses, and olives.

INGREDIENTS

“Enjoy the zippy tang of sherry vinegar and the briny taste of capers in this zesty take on roasted cauliflower.”

STEPS

1. Preheat oven to 400 F (200 C). Line baking tray with parchment paper.

2. In medium bowl, toss cauliflower florets with 1 Tbsp (15 mL) olive oil. Bake for 15 minutes.

1/2 cauliflower, cut into bite-sized florets 2 Tbsp (30 mL) extra-virgin olive oil, divided 1/2 Tbsp (7 mL) sherry vinegar 1 tsp (5 mL) finely chopped caper berries or capers 1 garlic clove, peeled and crushed

3. While cauliflower is baking, prepare vinaigrette in small bowl by combining remaining 1 Tbsp (15 mL) olive oil, sherry vinegar, caper berries/capers, garlic, and red pepper flakes.

Set aside.

Pinch of dried red pepper flakes 1 slice (25 g) prosciutto, thinly sliced (optional if you want to keep it plant based)

4. In small frying pan, over medium-high heat, crisp sliced prosciutto, if using.

1/4 cup (60 mL) chopped parsley

THE SMALLER, THE BETTER The smaller you cut garlic, the more oils you’ll release, providing additional flavour. Looking to achieve more subtle flavour? Slice your garlic rather than crushing it.

5. Once cauliflower is finished baking, plate and drizzle with vinaigrette, then top with crispy prosciutto and chopped parsley, if using.

SERVES 2 TO 4

EACH OF 4 SERVINGS CONTAINS: 97 calories; 4 g protein; 8 g fat (1 g sat. fat); 6 g carbohydrates (2 g sugars, 3 g fibre); 129 mg sodium

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“This plant-based mousse contains only three ingredients, but it’ll wow both you and your guests.”

Spicy Chocolate Mousse with Churro Crumble

This plant-based mousse contains only three ingredients, but it’ll wow both you and your guests. With the rich, sweet dark chocolate, a dash of cayenne pepper (if you desire!) adds just the perfect hum of heat. For added texture, top this smooth and creamy mousse with a crunchy cinnamon churro crumble.

STEPS

1. Preheat oven to 350 F (180 C) and line baking sheet with parchment paper.

2. Mix quinoa and cinnamon together and spread out on lined baking tray; bake in preheated oven for 10 to 12 minutes, then set aside.

INGREDIENTS CHURRO CRUMBLE 1/4 cup (60 mL) cooked and cooled quinoa 1/8 tsp (0.5 mL) ground cinnamon CHOCOLATE MOUSSE 1/2 cup (125 mL) good quality dark chocolate

3. To melt chocolate, place coarsely chopped dark chocolate in top of double boiler over hot, not boiling, water. Melt chocolate, stirring until smooth. Remove top of double boiler from simmering water. Once smooth and melted, add cayenne powder and mix through, tasting for your desired level of spice. Set aside and let cool.

1/8 tsp (0.5 mL) cayenne powder 1/2 cup (125 mL) aquafaba (liquid found in canned chickpeas)

TAPAS GO WAY BACK Did you know that tapas date all the way back to the 13th century? There are many theories about how tapas came to be.

1. One claims tapas as a king’s remedy for “hangovers,” eaten as small meals while drinking to help absorb alcohol.

2. Another claims that barkeepers would serve a small piece of cheese, ham, or bread on top of your drink as a lid “tapa” to keep flies and dust from gathering.

3. Barkeepers were also thought to serve small samples of their menu to patrons as enticement to order food and more drinks.

Whichever theory is correct, we all benefit from these small side dishes loaded with delicious flavour.

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4. In clean mixing bowl, add drained aquafaba. With electric mixer, whisk liquid on high speed until it forms stiff white peaks, approximately 5 minutes.

5. Once chocolate is cooled thoroughly, to avoid graininess, slowly incorporate whipped aquafaba into chocolate, one spoonful at a time, gently folding to combine. Once half the whipped aquafaba is added, combine chocolate mixture with remaining aquafaba. Once combined, divide into 2 to 4 serving containers or jars, and refrigerate for a minimum of 1 hour. Top with churro crumble before serving.

SERVES 2 TO 4

EACH OF 4 SERVINGS CONTAINS: 110 calories; 3 g protein; 5 g fat (3 g sat. fat); 17 g carbohydrates (8 g sugars, 1 g fibre); 1 mg sodium

EASY EGG SWAP Try using whipped aquafaba in your next cocktail or omelette as a substitute for egg whites.

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Sal Salad. The very word connotes health. There are few better ways to rev up your body’s detox process than to add plenty of colour to your plate from a well-composed salad. Who doesn’t feel a little bit healthier after eating a salad?

Indeed, research shows that going bigger on veggies—both raw and cooked—can boost a healthy lifespan. Problem is, munching on the same cold salads every day can be tiresome, to say the least. The solution to salad burnout? Turn up the heat.

d

m a i g e i r n , e s

Like their cool counterparts, warm salads can be overrun with the nutrient-dense ingredients you’re trying to eat more of. But because they contain cooked elements—think roasted veggies, simmered grains, or heated dressing—they can be more exciting to eat as well as hearty and satisfying enough to be considered main-dish worthy.

Pivot to these cozy early spring salads that are, without question, hot stuff. They’re most certainly not your standard bowl o’ greens!

RECIPES | Matthew Kadey, MSc, RD PHOTOS | Scott Yavis FOOD STYLING | Chelsea Gough

Roasted Carrot Tabbouleh

Carrots, whose earthy sweetness is intensified in the oven, are an inspiring and eyesome stand-in for grains in this lively gluten-free version of a classic Lebanese side dish. You can serve the tabbouleh salad on a bed of freekeh or quinoa for a more substantial dish. If za’atar is not available, you may season the carrots with Italian seasoning or herbes de Provence.

“Carrots are an inspiring and eyesome stand-in for grains in this lively gluten-free version of a classic Lebanese side dish.”

3. In food processor container, place roasted carrots and parsley and pulse until coarsely chopped. Place in bowl and stir in chickpeas, green onions, pistachios, dates, and feta, if using.

INGREDIENTS 1 1/2 lbs (750 g) carrots, cut into 1 inch (2.5 cm) chunks 3 tsp (15 mL) grapeseed or avocado oil, divided 2 tsp (10 mL) za’atar

4. In small skillet, heat remaining 1 tsp (5 mL) grapeseed or avocado oil. Add cumin seeds and heat for 1 minute, stirring often, or until very fragrant, darkened, and sizzling.

1/2 tsp (2 mL) salt 2 cups (500 mL) flat-leaf parsley leaves 1 1/2 cups (350 mL) canned (rinsed and drained) or cooked chickpeas

5. In small bowl, whisk together olive oil, lemon zest, lemon juice, garlic, and cumin seeds. Toss dressing with carrot mixture and serve.

2 green onions, sliced 1/3 cup (80 mL) roughly chopped pistachios

SERVES 4

1/3 cup (80 mL) sliced dates 1/3 cup (80 mL) crumbled feta (optional)

EACH SERVING CONTAINS: 347 calories; 9 g protein;

1 tsp (5 mL) whole cumin seeds

15 g total fat (2 g sat. fat); 49 g total carbohydrates

2 Tbsp (30 mL) extra-virgin olive oil

(22 g sugars, 12 g fibre); 168 mg sodium

1 tsp (5 mL) lemon zest 1 Tbsp (15 mL) fresh lemon juice 1 garlic clove, peeled and minced STEPS

1. Preheat oven to 425 F (220 C) and place rimmed baking sheet in oven as it heats.

2. In medium bowl, toss carrots with 2 tsp (10 mL) grapeseed or avocado oil, za’atar, and salt. Spread out carrots on hot baking sheet and roast until darkened and tender, about 30 minutes, stirring once halfway.

NICE SPICE Za’atar, a combination of sesame seeds, sumac, and thyme, can be found at Middle Eastern grocers or natural food stores with a well-stocked spice aisle. It can instantly vivify dressings, dips, roasted vegetables, and yogurt for savoury uses.

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“When caramelized veggies are paired with lacy greens, silky poached egg, and a mustard-forward dressing, you have a salad that wins.”

Bistro Salad with Caramelized Vegetables

This virtuous salad is reminiscent of what you’d be served at a well-reviewed bistro. The process of oven-blasting the vegetables serves to intensify their naturally occurring flavours by drawing out excess moisture, leaving behind a new, and improved, concentrated taste. And when caramelized veggies are paired with lacy greens, silky poached egg, and a mustard-forward dressing, you have a salad that wins.

For a special finishing touch, garnish egg with a pinch of smoked salt!

INGREDIENTS

STEPS

1. Preheat oven to 425 F (220 C) and place rimmed baking sheet in oven as it heats.

2. In large bowl, toss carrots, parsnips, and celery root with grapeseed or avocado oil and season with salt and pepper, if desired. Spread out on hot baking sheet and roast until vegetables are golden and tender, about 30 minutes, stirring once halfway.

2 large carrots, cut into 1/2 inch (1.25 cm) chunks 2 large parsnips, cut into 1/2 inch (1.25 cm) chunks 3 cups (750 mL) cubed celery root 1 Tbsp (15 mL) grapeseed or avocado oil 4 large organic eggs 3 Tbsp (45 mL) extra-virgin olive oil 2 Tbsp (30 mL) apple cider vinegar 1 Tbsp (15 mL) grainy mustard 1 garlic clove, peeled and grated or very finely minced 1/4 tsp (1 mL) salt 8 cups (2 L) frisée and/or tender salad greens,

3. Meanwhile, in large saucepan, bring 3 inch (7.5 cm) of water to a simmer (the point when you see bubbles coming up to the surface, without full rolling bubbles).

Into small bowl, crack an egg, then gently ease egg into simmering water. Repeat with remaining eggs, waiting until white of egg in water is opaque before adding the next egg (about 30 seconds apart). Poach until whites are set but yolks are still runny, about 3 minutes. Using slotted spoon, transfer eggs to paper towels as they are done.

torn into bite-sized pieces 1/3 cup (80 mL) almonds, preferably toasted, coarsely chopped

FRESH-OBSESSED POACHED EGGS If you use older eggs for poaching, you’re more likely to see ghostlike wispies in the water. The fresher the egg, the “tighter” it will poach. Cook for 2 minutes for runny eggs, 3 minutes for a set white with a runny yolk, and 4 minutes for a more well-done egg with a yolk that’s still soft.

4. In small bowl, whisk together olive oil, cider vinegar, mustard, garlic, and salt.

5. In large bowl, toss frisée or salad greens and roasted vegetables with dressing. Divide salad among 4 plates and top each with a poached egg. Sprinkle with chopped almonds.

SERVES 4

EACH SERVING CONTAINS: 374 calories; 12 g protein; 24 g total fat (4 g sat. fat); 32 g total carbohydrates (8 g sugars, 9 g fibre); 403 mg sodium

44 FEB RUARY • MARCH 2024

Chicken Farro Salad with Chunky Blueberry Dressing

The sweet-tart warm blueberry dressing is a wonderful counterpoint to the earthy elements of this simple yet satisfying salad. All the cooked elements of this salad—berry dressing, chicken, and farro—can be prepared ahead of time and then assembled for a quick weeknight meal. If farro is not available, other grains, including spelt berries, sorghum, or quinoa, can be used.

INGREDIENTS 1 cup (250 mL) farro

“The sweet-tart warm blueberry dressing is a wonderful counterpoint to the earthy elements of this simple yet satisfying salad.”

2. In small saucepan, heat oil over medium heat. Add shallot and garlic; heat for 30 seconds. Add blueberries, 2 Tbsp (30 mL) water, lemon zest, dried thyme, red pepper flakes, and salt; heat for 3 minutes, or until blueberries have softened and released some of their juices. Stir in balsamic vinegar.

3. Divide greens, farro, bell pepper, and chicken among 4 serving plates. Top with warm blueberry dressing and scatter parsley overtop.

2 tsp (10 mL) extra-virgin olive oil 1 shallot, peeled and chopped

SERVES 4

2 garlic cloves, peeled and chopped 2 cups (500 mL) fresh or frozen blueberries

EACH SERVING CONTAINS: 432 calories; 34 g protein;

2 tsp (10 mL) lemon zest

7 g total fat (0 g sat. fat); 56 g total carbohydrates

1/2 tsp (2 mL) dried thyme

(11 g sugars, 11 g fibre); 260 mg sodium

1/4 tsp (1 mL) dried red pepper flakes 1/4 tsp (1 mL) salt 2 Tbsp (30 mL) balsamic vinegar 8 cups (2 L) baby spinach or mesclun mix 1 large red bell pepper, thinly sliced 1 lb (450 g) cooked chicken, sliced 1/2 cup (125 mL) chopped parsley STEPS

1. In medium-sized saucepan, place farro and 3 cups (750 mL) water. Bring to a boil, reduce heat to low, and simmer, covered, for 30 minutes, or until grains are tender. Drain well.

RAISE A TOAST To deepen the flavour of the farro, you can give it a quick toast before simmering in water. Simply heat a small amount of oil in the saucepan and then toss in dry grains. Heat, stirring a few times, until grains turn a shade or two darker and emit a nutty aroma.

Then add water to pan.

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Broccoli Confetti Lentil Salad

Black, pearly lentils serve as a springboard for a highly nutritious salad that seems more sophisticated than its ease of prep would suggest. You want a lot of broccoli in this dish, so if only small heads are available, use two bunches. French green lentils also hold their shape with cooking, so they would be an adequate substitution for black lentils.

INGREDIENTS 1 cup (250 mL) black (beluga) lentils 2 tsp (10 mL) grapeseed or avocado oil 1 cup (250 mL) chopped onion 2 garlic cloves, peeled and chopped

“Black, pearly lentils serve as a springboard for a highly nutritious salad that seems more sophisticated than its ease of prep would suggest.”

STEPS

1. In medium-sized saucepan, place lentils, 4 cups (1 L) water, and a couple pinches of salt, if desired. Bring to a boil, reduce heat to medium-low, and simmer, covered, until lentils are tender but not mushy, about 20 minutes. Drain well.

2. In large skillet, heat oil over medium. Add onion and heat until softened and beginning to darken. Stir in garlic and heat for 30 seconds. Add broccoli and heat, stirring a couple of times, for 5 minutes. Pour in 2/3 cup (160 mL) water; cover and heat until broccoli is bright green and liquid has absorbed, about 3 minutes.

Stir in lentils, lemon juice, salt, and red pepper flakes; heat for 1 minute. Stir in roasted red pepper, dill, and capers.

1 large head broccoli, florets finely chopped Juice of 1/2 lemon

3. Serve topped with pumpkin seeds.

1/2 tsp (2 mL) salt 1/2 tsp (2 mL) dried red pepper flakes

SERVES 4

1 cup (250 mL) sliced roasted red pepper 1/2 cup (125 mL) chopped dill

EACH SERVING CONTAINS: 321 calories; 20 g protein;

2 Tbsp (30 mL) capers

8 g total fat (1 g sat. fat); 48 g total carbohydrates

1/4 cup (60 mL) pumpkin seeds

(7 g sugars, 20 g fibre); 479 mg sodium

TAKE STALK Don’t compost those broccoli stalks. When relieved of their outer green layer, they are crisp, tender, and mild in flavour on the inside. Slice and sauté them in stir-fries, or use as a crudité for dips.

48 FEB RUARY • MARCH 2024

W

inter. It’s that time of year when we often find ourselves hibernating indoors, cozying up beside a warm fireplace while trying to find motivation to venture out into the cold.

A winter picnic is the perfect reason to emerge from that cozy spot! With a little planning, an afternoon retreat to dine with loved ones alfresco can be a wonderful way to spend a refreshingly crisp winter day!

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

Winter picnics are exciting but rarely spontaneous. Intentional packing and meal planning for warmth and weather is essential.

To make the most of your day and to lighten your workload, pack the picnic necessities and prepare most of your food items at least a day ahead. Try out these prep-forward and picnic-worthy hot and cold recipes that may be the perfect fit for your next winter picnic basket!

Remember, winter brings wide-open picnic tables and empty parks and beaches. Take advantage: you have a front row seat, so find your perfect spot and enjoy!

RECIPES | Susan Rossit, RHN PHOTOS | Scott Yavis FOOD STYLING | Chelsea Gough

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Creamy Mushroom and Leek Soup

Full flavoured yet easy to make, this simple but refined soup is cozy and rich in earthy mushroom flavours and cashew creaminess. It’s a plant-based spinoff of an age-old family favourite that is sure to please!

INGREDIENTS 1 cup (250 mL) raw cashews

“Full flavoured yet easy to make, this simple but refined soup is cozy and rich in earthy mushroom flavours and cashew creaminess. ” 4. Drain water from cashews and add cashews to high-speed blender. Add 1 1/2 cups (350 mL) blended mushroom mixture to cashews and blend to create smooth cashew cream. Slowly whisk cashew cream back into remaining mushroom mixture in soup pot and bring to desired temperature. Enjoy!

2 cups (500 mL) boiling water 2 Tbsp (30 mL) avocado oil

SERVES 4

1 medium-size leek, chopped (white and light green parts only) 1 yellow onion, diced

EACH SERVING CONTAINS: 275 calories; 11 g protein; 17 g total fat

2 garlic cloves, peeled and crushed

(3 g sat. fat); 24 g total carbohydrates (6 g sugar, 2 g fibre);

8 cremini mushrooms, sliced

440 mg sodium

3 cups (750 mL) mushroom broth 2 fresh thyme sprigs 1/2 tsp (2 mL) sea salt 1/4 tsp (1 mL) ground black pepper STEPS

1. In small bowl, place raw cashews and add 2 cups (500 mL) boiling water. Let soak while preparing soup.

2. In large soup pot on medium, heat avocado oil. Add leeks and onions and sauté for 5 minutes, until onions are translucent. Add garlic and sliced mushrooms and sauté for a further 5 minutes, then add broth and thyme sprigs. Bring soup to a boil, then reduce to a simmer for 10 minutes.

3. Remove pot from heat and discard thyme sprigs. With immersion blender, blend mushroom broth mixture well.

Alternately, ladle all into blender and blend until smooth before returning to soup pot.

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FUNGI FAMILY RELATIONS Did you know that a portobello mushroom was once a white button mushroom, and that a white button mushroom turns into a cremini mushroom? They’re all the same, and part of the Agaricus bispourus fungi family!

This edible mushroom, in its immature form, is white and often referred to as a button mushroom. When it ages and darkens in colour, it becomes known as a cremini or baby bella. Once the mushroom matures and the cap widens and dries out, you can find them described as portobellos.

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Roasted Sweet Potato Salad Wraps Roasted sweet potatoes and zesty Dijon mustard transform a classic picnic salad concept into a new and fresh menu item for your basket.

INGREDIENTS 1/2 cup (125 mL) unsweetened plain plant-based yogurt 3 Tbsp (45 mL) Dijon mustard

“Roasted sweet potatoes and zesty Dijon mustard transform a classic picnic salad concept into a new and fresh menu item for your basket.”

4. When sweet potato has cooled, add diced red bell pepper and dressing, and mix well. This can be stored in the fridge overnight to assemble wraps the next day.

1/4 cup (60 mL) chopped chives 1 to 2 garlic cloves, peeled and crushed 1/2 tsp (2 mL) ground black pepper, divided 4 sweet potatoes, peeled and diced into uniform 1/2 inch (1.25 cm) squares 2 Tbsp (30 mL) avocado oil 1/2 tsp (2 mL) sea salt 1 red bell pepper, diced 4 to 5 whole wheat tortilla wraps

5. To assemble wraps, lay out tortillas on counter. Divide spinach among wraps, placing it on the bottom third of each tortilla. Top spinach with evenly divided avocado and then sweet potato salad mix. Fold in tortilla’s two sides and then roll up from the bottom, folding and tucking in the two sides as you tightly wrap the tortilla to the end. Wrap each individually in parchment paper or place in resealable container small enough to keep wraps rolled up.

1 cup (250 mL) spinach 2 avocados, sliced

MAKES 4 TO 5

STEPS

EACH SERVING CONTAINS: 373 calories; 8 g protein; 14 g total fat

1. In medium bowl, whisk yogurt, Dijon mustard, chives, garlic, and 1/4 tsp (1 mL) black pepper; set aside.

(2 g sat. fat); 61 g total carbohydrates (8 g sugar, 13 g fibre); 490 mg sodium

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

3. In large bowl, toss sweet potato with avocado oil, sea salt, and 1/4 tsp (1 mL) black pepper and spread evenly on large parchment paper-lined baking sheet. Place in preheated oven on middle rack and roast until squash is fork tender, about 30 minutes, stirring halfway through.

Remove from oven and let cool to room temperature.

ONE STEP AHEAD Reduce your prep load by making the sweet potato salad a day ahead and storing it in the fridge. This will not only allow for quick wrap assembly but also deepen the flavours in the salad.

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Chai-Spiced Hot Apple Cider

Sweet apple cider partners perfectly with fragrant chai-inspired flavours for a delicious and warming beverage sure to spice up any winter picnic!

INGREDIENTS 9 green cardamom pods 6 cloves 3/4 tsp (4 mL) fennel seeds 4 cups (1 L) nonalcoholic apple cider 2 cinnamon sticks 6 - 1/8 inch (3 mm) slices fresh gingerroot 10 black peppercorns 3 apple slices (Honeycrisp, Gala, or Ambrosia) STEPS

1. Using mortar and pestle, lightly crush cardamom pods, cloves, and fennel seeds.

2. In medium saucepan on medium heat, add apple cider, cinnamon, gingerroot, black peppercorns, apple slices, and crushed cardamom pods, cloves, and fennel seeds. Bring to a boil and reduce to a low simmer for 10 minutes. Remove from heat, discard apple slices, and pour apple cider through nut bag or cheesecloth to remove spice remnants. Divide and enjoy!

3. For a stronger and spicier cider, after discarding apple slices, refrigerate overnight and strain spice remnants before reheating to desired temperature.

SERVES 4

EACH SERVING CONTAINS: 132 calories; 1 g protein; 0 g total fat (0 g sat. fat); 41 g total carbohydrates (29 g sugar, 2 g fibre); 108 mg sodium

KEEP IT SPICY! With age, spices and herbs can lose their flavour, colour, and potency. To maximize your herb and spice shelf life, store them in glass containers and avoid keeping them in areas with direct sunlight, heat, and/or moisture.

TYPICAL SHELF LIFE dried herbs ground and powdered spices whole or unground spices

1 to 2 years 2 to 3 years 4 years

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Oat and Walnut Ganache Bars Decadent and rich, this picnic-packable bar will satisfy anyone’s sweet tooth. A hearty mixture of oats and nuts is bound together with sweet dates and maple syrup, creating a tasty base that’s topped with a luscious layer of decadent, rich, and dreamy chocolate.

INGREDIENTS 2 cups (500 mL) sprouted rolled oats 10 Medjool dates, pitted 1 1/4 cups (310 mL) chopped raw walnuts, divided 1/2 cup (125 mL) unsweetened shredded coconut 1 Tbsp (15 mL) chia seeds 5 Tbsp (75 mL) melted unrefined

“Decadent and rich, this picnic-packable bar will satisfy anyone’s sweet tooth.”

STEPS

1. Line 8 x 8 inch (20 x 20 cm) baking dish with 4 x 2 inch (10 x 5 cm) strips of parchment paper, 2 in each direction to help remove the bars from baking dish.

BAR BASE

1. To food processor, add sprouted rolled oats and pulse 5 to 6 times, until oats are halved in size. Add Medjool dates, 1 cup (250 mL) chopped walnuts, coconut, chia seeds, coconut oil, maple syrup, and sea salt, and pulse, then process until all ingredients are mixed well to form a sticky base mixture. In prepared baking dish, spread mixture and press firmly to create an even and uniform bar base. Refrigerate, uncovered, while making the ganache.

cold-pressed coconut oil 2 Tbsp (30 mL) pure maple syrup

GANACHE

1/8 tsp (0.5 mL) sea salt

1. In medium-sized bowl, place chopped chocolate. In small saucepan, slowly bring coconut milk to a simmer over low to medium heat. Remove coconut milk from heat, pour over chocolate, and let sit for a minute. Carefully stir coconut milk and melting chocolate together until chocolate is fully melted and smooth, and then mix in vanilla. Pour chocolate ganache over bar base and sprinkle with remaining walnuts. Cover and refrigerate for at least 4 hours before cutting bars and serving.

12 oz (about 2 1/2 cups/ 625 mL) dark chocolate (at least 60% cacao), chopped 1 cup (250 mL) full-fat coconut milk 1 tsp (5 mL) pure vanilla extract

NO TIME TO CHOP Dark 60 percent cacao chocolate chips can be substituted for chopped dark chocolate to save on prep time!

MAKES 20 BARS

EACH SERVING CONTAINS: 308 calories; 5 g protein; 20 g total fat (13 g sat. fat); 29 g total carbohydrates (19 g sugar, 4 g fibre); 30 mg sodium

58 FEB RUARY • MARCH 2024

New to Naturals?

Get a taste of health by making this simple sweet recipe

Red Velvet Coconut Energy Bites Craving a sweet treat? Feel good enjoying these decadent energy bites, which are made with healthy ingredients that both your heart and tastebuds will thank you for. This year, swap conventional Valentine’s Day assortments for these healthy bite-size treats that are easy to make and even easier to enjoy.

INGREDIENTS 1 cup (250 mL) Medjool dates 3/4 cup (175 mL) raw cashews 1/4 cup (60 mL) unsweetened desiccated coconut + additional 2 Tbsp (30 mL) for coating 2 Tbsp (30 mL) cashew butter 2 tsp (10 mL) beetroot powder 1 tsp (5 mL) vanilla extract 2 Tbsp (30mL) cocoa powder (optional) STEPS

1. Add all ingredients except for 2 Tbsp (30 mL) of coconut to food processor and blend until combined.

HEART HEALTH HACK This recipe is made with heart-helping beetroot, which naturally gives these bites their red pigment without any artificial food dye. Our hearts are big fans of beets as they have been shown to both increase blood flow and reduce blood pressure, thus lowering the risk of heart disease and stroke. Plus, magnesium from the raw cashews in this recipe can lower cholesterol levels to help prevent heart disease and add protein for an added boost of energy!

2. Use hands to form mixture into 1 inch (2.5 cm) balls.

3. Roll balls in remaining coconut to coat. Or, for a chocolatey twist, roll balls in 2 Tbsp (30 mL) in cocoa powder.

4. Store in fridge.

SERVES 14

EACH SERVING CONTAINS: 99 calories; 1 g protein; 7 g total fat (2 g sat. fat); 11 g total carbohydrates (8 g sugars, 1 g fibre); 21 mg sodium

A NOTE FROM MICHELLE

I love showing love through gift giving, especially with edible gifts. With Valentine’s Day around the corner, give your loved one these red velvet energy bites for a sweet and healthy present to enjoy. Gifting tip: place the bites in a recyclable box tied up with a piece of twine for an eco-friendly packaged present.

Michelle von Hahn is a recipe creator and blogger based in BC. She loves healthy living and learning new ways to integrate health and wellness into all parts of her life. @healthynumnumblog | healthynumnum.com

60 FEB RUARY • MARCH 2024

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Give your kids what they need to be their best. Kindervital Multivitamin contains core vitamins and minerals needed daily for optimal health.

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Packed with Features (and Recycled Fibres, Too)

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natural health

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

Omega-3s (p.22)

Butyrate (p.11)

Lower heart disease risk factors and boost muscle strength.

May have an effect on many different inflammatory conditions, such as type 2 diabetes.

Curcumin (p.22) May reverse the development of heart disease.

CBD (p.26) May be beneficial to manage anxiety, pain, and inflammation in pets.

Probiotics (p.26) May be helpful in managing digestive issues in pets.

Saffron (p.10)

Coenzyme Q10 (CoQ10) (p.22)

Full of health benefits including anxiety relief and cardiovascular support.

May help reduce the risk of heart failure, diabetes, and general fatigue.

64 FEB RUARY • MARCH 2024

Shape the future of natural health Join our community of natural health enthusiasts to share your thoughts on trending topics in text-based surveys. You’ll be entered to win awesome monthly prizes just for subscribing!

As we pull on our toques and warm our hands by the fire, it’s hard not to glance toward the coming warmth of spring. When the earth is filled with new, fresh life, we’ll have the chance to refresh our routines, while focusing on feeling our best.

In the next issue of sage, we zone in on keeping our immune systems strong. We’ll provide you with tips for natural immune supports and supplements, and strategies to help you and your family optimize your health. We’re also sharing some delicious and unique recipes that will help boost your immune system and have your guests asking for seconds.

Until then, we hope the love we’ve poured into these pages will help carry you into the beauty of spring.

66 FEB RUARY • MARCH 2024

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