Sage, September 2023

No aspartame No artificial colours, flavours, or preservatives

Gelatin-free

Non-GMO Peanut-free

Your Trusted Choice!

Sesame Street® vitamins are chock full of high-quality ingredients that are rigorously tested and bursting with flavours kids love! Kids need a healthy, wellbalanced diet to get key nutrients; vitamins can be a complement to their diet.

Pick some up today at your favourite pharmacy or grocer!

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Publisher, Live Naturally • Deborah Juris With

“Wake up your dinner routine by… transforming your typical morning foods into a perfectly executed meal tonight.”

As we say goodbye to summer, and welcome in the school year, September is a month full of change and new possibilities for you and your family. That’s why this issue of sage is dedicated to helping you raise healthy, happy kids who feel empowered to make choices that benefit their long-term health. Learn how to guide the little ones in your life to lead their healthiest lives, feel empowered, and demonstrate confidence balanced with humility.

In this issue, we’re covering a variety of health topics, from the importance—and the lifelong impacts—of a healthy diet in childhood, to tips and tricks for keeping cold and flu season at bay as we head into the cooler months.

And when it comes to mental health, it’s important to support our kids through the ups and downs of life. That’s why we take some time to talk about strategies for supporting kids through back-to-school worries, and ways to guide children, with care and compassion, toward healing from traumatic events.

Of course, one of the best parts of the fall season is the food. We’ll inspire you this month with creatively tasty breakfast-for-dinner recipes, as well as healthy and delicious ways you can use leftovers to ease the stress of those back-to-school weeknight dinners!

As you enjoy the last of these summer days, and welcome in a cozy fall, remind yourself of those who see you as a role model; inspire them to stay playful and to make their health, and that of their community, a priority. Above all that? Stay grateful for all the amazing children in your life!

Wishing you continued health and wellness, the team at sage

“Good food is like a warm blanket. It wraps us in comfort and warms our ”

What’s new in the world of natural

Coffee gone green!

You might already be ordering your coffee black, but have you considered ordering it green?

Green coffee is made from the raw beans inside the coffee fruit and is a source of chlorogenic acid, a powerful phytochemical also found in fruits, vegetables, olive oil, spices, and wine.

Chlorogenic acid is of great interest to researchers who are examining the potential benefits it may have on combating diabetes, inflammation, obesity, and hypertension. Green coffee is also a source of caffeine, so don’t be afraid to sip it in place of your regular cup of joe. Just keep in mind that it contains roughly 25 to 50 percent less caffeine than a traditional coffee made with roasted beans, so your daily jolt may be a little less noticeable!

The taste is described as “grassy” but is more palatable when honey, cinnamon, or cloves are added. Bottoms up!

Simplify cleaning with Swedish dishcloths

Described as a cross between a paper towel and a kitchen towel, Swedish dishcloths were first invented in the mid-1900s by engineer Curt Lindquist. They are made from 70 percent sustainable wood cellulose and 30 percent cotton, a combination that can absorb 20 times its weight, is sturdier than a paper towel, and dries quickly.

Another reason to covet this workhorse of a kitchen essential? Swedish dishcloths are made with sustainable materials and are biodegradable, compostable, and free of microfibers. Testing has shown that they will completely decompose over a period of approximately 10 months.

Use Swedish dishcloths to wipe surfaces such as granite, glass, and stainless steel without leaving any streaks; polish silver and brass; and remove dust from surfaces. When it comes to usage, sky’s the limit!

Lace up a pair of biodegradable footwear

Didn’t think it was possible to invent high-performance footwear while keeping environmental impact in mind? Think again!

A molecular biologist and two biochemists from UC San Diego recently made news by designing the world’s first 100 percent biodegradable shoe made from algae-derived polyurethane foam. This means that, once the shoe’s life cycle is up, it will completely break down in the compost bin, soil, or even the ocean.

Other materials being used to make biodegradable—or at least partially biodegradable—shoes include organic cotton, hemp, bamboo, lyocell (made from eucalyptus), linen, Biosteel fiber (a synthetic spider silk), and cellulose.

Some companies have leveraged these products as a call to action, encouraging owners to “plant” the old pair of shoes so that a flower can bloom where the footwear is buried. Any way you look at it, they’re definitely getting off on the right foot!

Enjoy a snack-sized workout

What if you could enjoy all the benefits of a regular exercise routine in bite-sized form? Proponents of micro workouts, also called “snack workouts” or minimalist workouts, claim they can do just that.

Numerous studies have found that micro workouts have a measurable, positive effect on cardiovascular health, physical function and mobility, muscular strength, and muscle thickness.

The Centers for Disease Control and Prevention recommend that adults aim for at least 150 minutes of moderate-intensity physical activity and two days of muscle-strengthening activities per week.

Instead of setting a goal for longer workouts that carve out a larger chunk of time all at once, 10-minute micro workouts can be stacked throughout the day to achieve the same benefits. If you struggle with committing to a long workout, you might want to give this method a try!

Set up for success

Strategies to help support kids with back-to-school worries

Back to school can be an exciting time of year, buzzing with fresh haircuts and new school supplies. But the buildup to September can also be stressful; anxious feelings are normal for young people as August slips away. Worries may be amplified for those in a “transition year” such as starting kindergarten, changing schools, or entering high school.

WORDS | Dr. Amy Green, R.Psych

Recognizing back-to-school anxiety

Kids aren’t always able to express their emotions, so the fact that they’re feeling anxious may not always be clear. In the days or weeks leading up to school, anxiety in your child may show up as any of the following:

• clinginess or reluctance to separate from parents

• physical symptoms such as headaches or stomach aches

• loss of appetite or trouble sleeping

• irritability or moodiness

• crying or emotional outbursts (this can be a way for kids to release pent-up emotions)

Frequent fears from K to 12

Elementary school

Kids at this age often worry about changes to their daily routines and surroundings.

Separating from parents

What if something bad happens to Mom or Dad?

What if nobody is there to pick me up?

Going to the bathroom alone

What if I can’t find my way back to my classroom?

What if the toilet overflows?

Middle school

Kids at this age may worry about aspects of keeping up and fitting in.

Navigating the middle school system

What if I can’t get my locker open?

What if I’m late for class?

Finding a friend group

What if the other kids make fun of me?

What if my friends aren’t in my classes?

High school

Kids at this age are straddling the social stressors of adolescence with the responsibilities of young adulthood, and often have worries to match.

Managing peer pressure

What if my friends do things I don’t feel comfortable doing?

Planning for the future

How will I keep up with my grades?

What will I do after graduation?

Fostering resilience

Kids who struggle with anxiety typically overestimate the probability of bad things happening and underestimate their ability to cope. However, according to Tania Johnson, a registered psychologist and co-founder of the Institute of Child Psychology, when kids are given opportunities to successfully overcome their worries, they build new neural connections in their brains and their resilience blossoms.

Here are some ways to help kids find success.

Ask (and really listen)

During moments of worry or fear, kids need a calm and compassionate presence, without being “talked out of” their feelings.

Tip: Teens may find it easier to share their emotions while doing something together (like driving in the car). Younger kids can’t always articulate what’s worrying them, so using picture books can help increase their emotional vocabulary (for example, discuss what the characters might be thinking or feeling).

Avoid avoidance

It’s normal for kids to want to evade the things that scare them. However, when kids face their fears, they gain confidence and flexibility.

Tip: Break down fears into small, manageable steps. Start with situations that are less scary. For example, a kindergartener worried about going to the bathroom at school could start by going with a parent before the first bell. Eventually, work your way up to harder situations (such as going to the bathroom alone).

Focus on belonging

To make school a safe place, Johnson stresses the importance of helping kids feel connected to their environment.

Tip: Start before the first day. Visit the school’s playground a few times, or contact the administration to arrange a school tour or a meet-and-greet with your child’s teacher.

Responding to kids’ worries

HOW IT HELPS WHAT TO SAY

validate their emotion give three “because” statements

move into collaborative problem solving

Let your calm be contagious

conveys empathy shows understanding promotes confidence

Kids are like sponges and pick up on fluctuations in their parents’ moods, behaviours, and body language.

Tip: Check in and be honest with yourself about how you’re feeling. Do you have apprehensions about the upcoming school year? Are you putting pressure on your child to achieve? Gently acknowledge and take care of your own anxiety to help you be there for your child.

Reach out

Johnson notes that positive changes are more long term when parents work with their child’s village. Talk to your child’s teachers and school counsellors to brainstorm ways to support your child.

CALM KIDS

Passionflower to ease anxiety and improve attention span and focus.

Lemon balm to reduce stress and anxiety and improve mood and cognitive function.

Chamomile to help decrease cortisol levels, promote sleep, and alleviate anxiety.

“You feel really worried about school starting …”

“… because your best friend isn’t in your class, you don’t know your new teacher, and you had a hard time with math last year …”

“… but I know we can get through this together. What did we try last year that helped?”

Tip: For most kids, anxiety will fade as the school year progresses. However, if your child’s anxiety is causing them great distress, it can help to reach out to a mental health professional who has experience working with kids and anxiety.

Back to basics

In the weeks leading up to school, Johnson stresses the importance of calming kids’—and parents’—nervous systems. To do so, she encourages families to focus on the “fundamental building blocks of wellness.”

Calm over chaos

Although it can be tempting to squeeze every last activity out of August, Johnson says it’s more important to simplify and slow things down.

Nutrition

Involve kids in making a back-to-school grocery list, including plenty of colourful fruits and vegetables, whole grains, and healthy proteins and fats.

Hydration

Dehydration can impair attention, memory, and problemsolving in kids, so keep that water bottle handy.

Sleep

Gradually return to normal bed and wakeup times, moving in 15-minute increments until you reach your goal.

Movement

For younger kids, this could be rough-and-tumble play; for older kids, it could be getting outside for a family bike ride.

Nicole Davies, a traditional Chinese medicine practitioner, recommends these herbs to promote positive mood in young people.

Square breathing is a fun and easy way to teach kids about deep breathing. (It works for adults, too!)

Together with your child, draw a square in the air with your fingertip. Starting at the bottom-left corner, slowly outline the square to the following steps (each line of the square represents one step).

1. Breathe in for a count of 4.

2. Hold for a count of 4.

3. Breathe out for a count of 4.

4. Pause for a count of 4.

5. Repeat as needed.

Tip: Start practising square breathing with your child regularly. Then, like muscle memory, it will become easier to apply during times of stress.

Alot has changed since the term “chief cook and bottle washer” was first coined in the 1800s to describe “the person in charge of practically everything.” Does this describe your position at home? To your many duties as the chief cook and bottle washer, you may also find yourself in the role of chief medical officer (CMO), at least as far as your family is concerned.

Here are some of the strategies I’ve used over the last few decades as a health care practitioner that might help you in your role as household CMO.

Plan ahead

Whether you’re a family of one, have a significant other, or a house full of kids, if you’re the CMO in your home, you need to have a plan. In the past, we relied on our doctor or natural health practitioner for almost everything we needed.

While it’s still important to consult medical professionals, particularly in emergency situations, the pressure on our health care system and supply chains may restrict our access, making it important to have greater autonomy over our health and the health of our family.

Don’t wait until sickness hits to stock up on natural medicines and health-supporting foods such as whole grains and beans. Instead, make sure to freeze or ferment fresh foods from the harvest that help to keep your family healthy.

Practise prevention

The old adage that an ounce of prevention is worth a pound of cure is true when it comes to handling seasonal viral threats. It can be argued that the best way to beat a virus is to prevent getting it in the first place.

We all know we need to eat a healthy diet, exercise, get outside for fresh air, and reduce stress (or at least find healthy ways to lessen its effects), but it’s important to implement these prevention strategies. It’s also important to encourage these lifestyles without enforcing them like a drill sergeant, which is likely to create more stress among family members.

Get informed

Most of us hit the internet or watch the news to get informed about health threats and how to deal with them. While information is readily available, you’ll want to be selective, since every source has its limitations and biases.

WORDS | Michelle Schoffro Cook, PhD, DNM

MIGHTY MAGNESIUM

While it may not be one of the primary antiviral remedies on its own, research shows that adequate levels of magnesium are needed to activate the highly antiviral remedy vitamin D.

Select a wide range of health sources to ensure you’re getting all the information you need. While your preferred newspaper and television reporters may be well-meaning, they may not access sources that report research and news about natural health products, which may account for the lack of news stories on their effectiveness.

Conversely, there are many self-appointed health experts on the internet who overstate the merits of natural options. Ideally, go straight to the scientific journals; even if you can’t fully comprehend the studies, reading the abstract or conclusions drawn by the scientists may still be helpful.

You’ll find many excellent studies on natural health options that never get mainstream press attention by consulting PubMed (pubmed.ncbi.nlm.nih.gov), a huge repository of published research studies from around the world—a great place to get started.

Stock your at-home natural medicine cabinet

Having a medicine cabinet stocked with natural products that work to prevent colds, flu, and other viral threats may help keep you and your family members strong against whatever virus is going around. See the chart of “Best antiviral supplements” for suggestions.

Know when you need assistance

While it’s great to be empowered and self-sufficient about your health, one should know when to turn to experts. Watch for signs that suggest you should see a doctor, which include but are not limited to the following:

• a high fever

• a fever that lasts for more than a day

• difficulty breathing

• unusual symptoms

• symptoms that are taking longer than normal to resolve

• aggravations of any other health conditions

Taking these measures and becoming more conscientious of our health and that of our family can help us better navigate the future. We need to recognize that a one-size-fits-all approach to health doesn’t work.

Rather than expecting everyone in your household to follow a set of health rules, any good CMO knows that everyone is different, so consider the emotional and physical health needs of each person in your care.

Best antiviral supplements

SUPPLEMENT BENEFITS

cat’s claw (Uncaria tomentosa)

has demonstrated antiviral activity against multiple viruses in cell studies

curcumin (Curcuma longa compound found in turmeric)

can reduce the ability of viruses to enter the cells

echinacea supplementation may decrease the duration and severity of acute respiratory tract infections

elderberry (Sambucus nigra)

antiviral reputation is reinforced by research demonstrating its effectiveness against flu

epigallocatechin gallate (EGCG—compound found in green tea)

interferes with the viral replication process, resulting in antiviral effects

garlic (Allium sativum) contains organosulphur compounds that enhance immune response and block the ability of viruses to enter the cells

Whether you’re looking to halt a virus as soon as you feel it coming on or reduce the duration of your suffering after you’ve caught whatever nasty virus has been going around, there are many natural antiviral supplements to consider.

SUPPLEMENT BENEFITS

oregano oil (Origanum vulgare) demonstrates antiviral activity against multiple strains of influenza

probiotics have demonstrated beneficial effects in prevention and treatment of many viral infections

quercetin (found in apples, berries, green tea, and onions)

research shows quercetin inhibits the ability of a wide range of flu viruses to enter the cells

vitamin C (ascorbic acid) supports and directly stimulates cellular functions of the immune system

vitamin D3 (cholecalciferol)

works against viruses in multiple ways, including lowering viral replication rates and reducing inflammatory cytokines

The lifelong impact of a child’s diet

The ABCs of childhood nutrition

Put simply, don’t overthink it.

Registered dietitian Trista Best says it’s common for parents and caregivers to feel overwhelmed when it comes to their child’s diet. “Parents are inundated with information and opinions regarding when, how, and what they should feed their kids,” explains Best. “But we tend to overcomplicate their needs.”

BACK TO BASICS

If you want to motivate children to eat healthy, Best’s best tips are all about returning to the basics.

Fruits and vegetables

Children need four to six servings of produce daily. Teens need seven to eight servings. “Offer a fruit and/or vegetable at every meal,” suggests Best, “and introduce a new one every week. Don’t stress about them eating it. Simply place it on their plate and allow them to discover it for themselves.”

Whole grains

At least half of your child’s grain intake should be from whole grains. “Replace your child’s common refined carbohydrates with whole grains,” says Best. “Try to ensure they’re eating at least one form of whole grain a day.”

Protein

“Plant proteins, eggs, and dairy can provide an adequate amount of protein for your child,” says Best. “Getting protein at every meal can look as simple as adding a serving of legumes, nut butter, eggs, or yogurt.”

Avoid food anxiety

“Try not to make food and mealtimes too stressful,” advises Best. “The more we build anxiety around food, the more likely our children will [be to] develop disordered eating habits.”

In 2021, researchers completed the first-ever study to analyze how Canadian children’s diets ranked against Health Canada’s newest nutritional recommendations. The results revealed that we have work to do. With growing research highlighting how a child’s early eating habits affect their health for years down the road, here’s what you need to know.

WORDS | Joshua Duvauchelle

Set up a healthy foundation

“The first five years of a child’s life is a period of rapid growth, when proper nutrition is essential for development,” says board-certified nutritionist Tara Bassi. “This period is also a crucial time when children develop eating behaviours that lay the foundation for their future diet and health.”

As kids get older, a proper diet continues to be critical for their evolving bodies, changing hormones, and mental health.

Kids develop 15 percent of their adult height, 40 percent of their adult weight, and significant cognitive growth as they enter their teen years. Poor eating habits have been linked to delayed development across the board. And in terms of a diet report card, most Canadian kids are getting a C+ to a B- at best.

Since the early 2000s, our kids’ diets haven’t changed for the better. Today, three-quarters of kids and teens still don’t meet many of Health Canada’s basic recommendations. Even worse, among those aged four to 18, nearly one-quarter of their daily calories come from high-fat, high-sugar processed foods.

Poor diet can have long-term effects

Unless corrected, your child’s poor food habits can continue to impact them in the future.

“A diet high in fat and sugar can be detrimental to a child’s gut microbiome by depleting the number of good bacteria in the gut,” warns Bassi, “which then allows bad bacteria to take over.” This can have long-term consequences.

A weaker immune system at a young age

“Seventy percent of your child’s immune system is housed in their gut,” says Bassi. “A low-functioning gut [can] make children more susceptible to colds, flus, ear infections, etc.”

A weaker immune system as an adult

Kids with poor gut health compromise their systemic immunity and grow up to be more prone to infectious diseases as adults.

Beautiful Smoother Skin

KID-APPROVED, GUT-HEALING SUPPLEMENTS

Talk to your health care practitioner about how these supplements may help heal your child’s gut.

Probiotics

“The biggest way parents can help is to add a probiotic to their child’s daily regimen,” says Trista Best. “They replenish the gut’s good bacteria.”

Omega-3 oils

Important for children’s growth and development, omega-3 also plays a role in immune health. You can find many omega-3 oil supplements, in various flavours, for kids.

Fibre

Estimates suggest that kids get only half the recommended amount of fibre in their diets. From gummies to crackers, there are easy ways to sneak more fibre into your kid’s meals.

Peppermint tea

Peppermint has been used in traditional medicine to help soothe digestive issues, and it may even be a remedy for irritable bowel syndrome. Plus, tea’s antioxidants benefit the gut bacteria.

An increased risk of mental health concerns

Studies show that kids who eat healthy are more likely to have improved mental well-being compared to kids who don’t eat a well-balanced diet. Thanks to the link between our gut and the brain, a traditional sugar- and fat-rich Western diet can lead to higher risk of depression, anxiety, and stress in kids.

Then there’s the risk of childhood obesity, which has tripled in the last few decades.

“Childhood obesity has lasting effects on long-term health if not controlled and corrected,” warns Best. “Your child’s body is placed under excess stress for long periods of time, and the impact of this is still being discovered. [A poor childhood diet] can also cause chronic inflammation. This can contribute to chronic health conditions that are common in the West, like obesity, cancer, and heart disease.”

Cooking up a healing remedy

“Dietary approaches can aid in improving and preventing inflammation and gut concerns in children,” says Best.

Add antioxidant-rich foods to their meals

“Antioxidants help reduce inflammation by preventing and reducing free-radical damage,” she explains. Besides soothing inflammation, antioxidants are also good for your child’s gut.

Increase fibre intake

“Adding fibre to their diet can also lower inflammation by keeping the good gut bacteria fed and in balance,” says Best.

Once again, keep it simple

“These may sound like difficult rules to follow,” says Best, “but all of them can be achieved by replacing your child’s afternoon snack with a piece of raw fruit like an apple or a banana; adding carrots and hummus to their lunch plate in place of chips; or opting for juice with natural sweetener rather than refined sugar.”

Ways to assist children’s healing

WORDS | Joanne Peters

Parents will do anything to keep their kids safe. Unfortunately, traumatic events can still happen. With proper supports, parents can help their children process, cope, and heal.

The National Child Trauma Stress Network defines a traumatic event as the experience of “a frightening, dangerous, or violent situation that poses a threat to a child’s life or their bodily integrity. Witnessing a traumatic event that threatens the life or security of a loved one can also be traumatic.” Even infants and toddlers can experience traumatic stress.

Reactions to trauma in kids can be wide ranging. “In most cases, it is the body and mind’s normal reaction to a very abnormal experience,” says Lindsay Woods, director of clinical services in the Multidisciplinary Assessment and Consultation Centre with the Winnipeg-based New Directions for Children, Youth, Adults and Families.

“So parents may see some, many, or few symptoms of traumatic reactions after an incident or experience. Some of the symptoms may reflect adaptive attempts to cope,” says Woods.

In responding to trauma, the body releases cortisol, explains Lise Milne, assistant professor in the Faculty of Social Work at the University of Regina. “Children are especially vulnerable to repeated, prolonged stress activation, as their brains and other organs in their bodies are in a critical and sensitive period of development.

“This increases the risk for stress-related disease and even cognitive impairments. Though brain development occurs in utero into early adulthood, its most rapid, malleable, and vulnerable phase is in early childhood,” says Milne.

As a result, exposure to traumatic events during this period can lead to changes in the brain’s architecture, which can have cascading effects from the brainstem to the prefrontal cortex of the brain, impacting our health in multiple spheres from early childhood to later life.

“Fortunately, many children who experience traumatic events develop coping strategies or have

supports that help to reduce the reactions,” Milne says. “For others, the effects can be long lasting.”

The impacts of trauma Physical

Though most trauma impacts are psychological and emotional, they often present first as physical symptoms, Milne says. Children may experience stomach and digestive problems, bladder control problems, heart-pounding sensations, and headaches, among other symptoms.

Mental

Mentally, trauma can manifest as avoidance, flashbacks, nightmares, a perception that the world is unsafe, anxiety (including worries about the health and safety of self and others), memory loss, difficulty concentrating, and preoccupation with death and dying, Woods says.

Emotional

Trauma can manifest emotionally, Woods notes, as anger, terror, helplessness, sadness, guilt (“it’s my fault”), shame, loss of interest in activities, and potential suicidal feelings and actions.

Behavioural

Common behavioural responses to traumatic events include the survival tactics of fight, flight, freeze, or appease/fawn, Milne says.

“In order to regain some of the control they lost during the traumatic event, children can sometimes engage in unhealthy behaviours that distract or numb them, such as self-harm, aggression, isolation, or substance use,” Milne says. “They may dissociate—‘zone out’—from the current situation, which can be frustrating for caregivers who do not understand that this is the body’s way of adapting to what feels like an overwhelming situation they cannot otherwise control.”

The importance of processing trauma

When childhood trauma goes untreated, impacts can be long term. A recent study found that people with untreated childhood trauma had greater glucocorticoid resistance, which is associated with depression. The findings suggest that a lack of treatment for trauma could contribute to the development of depression.

Ways to encourage open communication

Traditionally, many interventions have relied on talk therapy, such as trauma-focused cognitive behavioural therapy. “However, younger children … can be provided with other avenues such as activities and therapies based in play, arts, music, and nature; mindfulness activities such as deep breathing, yoga, and meditation; and animal-assisted interventions,” Milne says.

It’s important to find a good balance between allowing children to share how they’re feeling, while not putting too much pressure on them to talk about it often or in great detail. “This lets kids know that their parents/ caregivers are understanding or trying to understand,” Woods says.

“Approach with compassion and empathy,” she says. “Reduce words or phrases that could indicate their reactions to trauma are wrong, such as ‘It’s not that big of a deal’ or ‘Get over it’.”

STARTING A CONVERSATION

Woods suggests using phrases such as:

• “Whenever you are ready, I am here.”

• “I hope you can share your feelings with me.”

• “I notice that your body is all tensed up; are you feeling scared?”

Woods points to Dr. Dan Siegel’s strategy of “name it to tame it” as being useful. “By naming our emotions, we can start to understand and learn from them,” Woods says. “This can be a helpful strategy for children who are very dysregulated and cannot express why.”

To communicate effectively, kids may need help modulating their emotional state, and parents or caregivers must be able to do this for themselves by remaining calm and centred, Milne notes.

“Children and youth need to feel empowered to make choices and to offer their own narratives, since they did not feel they had a choice or way to express themselves during the traumatic event,” Milne says.

“Most important is how a caregiver reacts to a child who has shared their trauma; in fact, a supporting, believing, and protective reaction is the best predictor of how well a child will be able to heal from trauma, and whether they would share again if they ever experienced another traumatic event.

“It is important to know that, with appropriate support from caregivers and professionals, most children recover from trauma with time, show minimal distress, and function effectively across major life areas and developmental stages,” Milne says.

Food waste and packaging vs. sustainability

Making the best choices for yourself and the planet

Staggering, jaw-dropping, alarming—none aptly describe the scale of food loss and waste in Canada, which amounts to 11.2 million metric tonnes of avoidable food waste a year.

Avoidable food waste is the lettuce forgotten in the crisper, the leftovers that got passed over, and the bruised apple in the grocery store that never sold. All in, we generate about $49.5 billion worth of avoidable food waste.

WORDS | Tiffany Mayer

Global waste reduction targets

With the United Nations’ Sustainable Development Goals including a 50 percent per capita reduction in global food waste by 2030, the pressure is on to find ways to extend shelf life and make better use of our food.

Enter packaging. Shrink wrap on an English cucumber protects these thin-skinned staples from bruising, drying out, or being exposed to too much moisture and rotting. Polylactic acid (PLA), used to make compostable plastic clamshells, improves blueberry shelf life.

But are we trading one problem for another when we opt for produce packaged in plastic to keep it fresher longer?

The good news is that unavoidable food waste is ripe with potential, Grygorczyk explains. Government grants exist for startups to convert these waste streams into a new value chain, similar to Loop or Outcast, the Canadian companies upcycling unavoidable food waste into juices and protein powders.

“There are all kinds of grants right now supporting companies that want to set up new processing facilities and initiatives in Canada,” Grygorczyk says. “There’s definitely a lot of positive forces making this into an opportunity.”

In those cases, packaging needed for repurposed produce is both necessary and likely worth it, she notes.

Want to make a real difference with food and packaging waste?

Possibly. Many of the existing biodegradable or compostable plastics used for packaging end up in landfills because they only break down in specific conditions and often not fast enough for most commercial compost facilities, where turnaround time is one to three months.

Even recycling plastic clamshells can be an impossible challenge, explains Catherine Habermebl, director of waste management services in Ontario’s Niagara Region. “Each plastic is different, and so when you take it to recycle and break it down, there’s different temperatures, there’s a different process,” Habermebl says.

It’s even worse if they have a label on them, notes Alexandra Grygorczyk, a sensory and consumer services research scientist at the Vineland Research and Innovation Centre near St. Catharines, Ontario. Those are automatically diverted to landfill because the labels are made of different material than the clamshell and would contaminate recycled plastic.

As a result, Canadians generate roughly 3.3 million tonnes of plastic waste a year, according to the federal government, which is seeking solutions for bioplastics, including PLA, to make them more compatible with home and commercial composting systems.

Companies turn waste into healthy options

Still, there’s the food waste issue, including the 24.3 million metric tonnes of unavoidable food loss created every year within the Canadian production and supply chains between farm and consumer.

“If you reuse or even reduce—so, prevent that waste from being generated—that’s obviously the best when you look at the hierarchy of the three Rs: reduce, reuse, recycle,” Habermebl says.

THERE’S AN APP FOR THAT

Innovators hungry to take a bite out of a global problem have put a solution in the palms of smartphone users by creating apps to connect consumers with retailers selling heavily discounted food nearing its best-before date.

Flashfood provides Canadian grocery stores with a venue to sell food near expiration at reduced prices. It also features imperfect items that can’t fetch the full price on store shelves.

Ubifood , another Canadian app, includes exclusive discounts on food nearing the end of its life in cafés, restaurants, and other specialty retailers, such as bakeries.

TooGoodToGo is a global platform connecting users with stores close to home in an effort to save perfectly good surplus food, and help retailers shrink their environmental footprint while recuperating costs.

When biodegradable or compostable doesn’t help

BACKYARD BREAKDOWN

Backyard composters are a fixture at some homes, especially if a green thumb lives there.

The backyard compost heap is where yard waste, food scraps, and some compostable packaging breaks down into humus, a dark, granular substance that can be added to soil to condition it—and grow more food right outside your door.

One of backyard composting’s greatest benefits is that it’s done at the source, making it more cost-effective than municipal options, says Catherine Habermebl, director of waste management services in Ontario’s Niagara Region. Unlike municipal green bins, however, backyard composters are no place for meat, bones, or animal fats.

Putting those items in the backyard composter can attract pests. It can also harbour pathogens, such as E. coli, if the pile is not hot enough to kill them off.

Local versus organic

It’s enough to make one’s brow furrow. Should you choose food produced locally or go organic? Does it have to be one or the other? And what the heck does “natural” mean?

CSAs = local, organic, and natural

Fortunately, you don’t have to trade food miles to go pesticide free. Throughout Canada, many small-scale certified organic farmers sell seasonal produce through communitysupported agriculture (CSA) models. This is where consumers buy a share of a growing season upfront and are paid in dividends of fresh produce as it’s harvested.

Local = environmentally friendlier

Local conventional produce also has its benefits, aside from travelling a shorter distance to get to your table. It often comes with less plastic packaging. Think berries sold in paperboard pints that can be torn up and thrown in the backyard composter or tossed in municipal green bins.

Larger baskets with handles for heavier and hardier items can be reused if they’re wood, or recycled with the handles removed if they’re cardboard. Better still, bring your own reusable bag for farm stand purchases and leave the basket for the farmer to reuse.

Beautiful Smoother Skin in less

than 30 Days

Creative eating with seasonal fruits and veggies

RECIPES | Matthew Kadey, MSc, RD

PHOTOS | Scott Yavis

FOOD STYLING | Bruce Nollert

There are plenty of reasons to fawn over heads of crisp lettuce, juicy tomatoes, and impossibly sweet peaches. But, truth be told, the cream of the crop arrives on the market when summer’s bounty has come and gone.

Once sweater weather arrives, there is a bounty of coldhardy power foods, at their peak flavour and nutrition, to pick from. And they’re ripe for all sorts of culinary creations in the kitchen. So, definitely don’t stop frequenting those farmers’ markets.

Diversifying your platter during fall will help you net a wider variety of nutrients to help maintain health throughout the cold and flu season. Don’t be afraid to branch out and grab hold of celery root, pears, chard, and other underappreciated seasonal goodies.

With that in mind, here are the immune-supporting recipes to include in your rotation to help keep you on track for a healthy and delicious autumn.

Fish Tacos with Celery Root and Beet Slaw

In this unique take on tacos, tender trout is adorned with a seasonal slaw and a punchy yogurt sauce. Dare we say, a taco night with serious photo appeal. Salmon or Arctic char are good stand-ins for the trout.

INGREDIENTS

2 cups (500 mL) shredded raw beet

2 cups (500 mL) shredded celery root

2 green onions, thinly sliced

1/2 cup (125 mL) chopped parsley

3 Tbsp (45 mL) apple cider vinegar

1/4 tsp (1 mL) salt and pepper (optional)

1 lb (450 g) rainbow trout fillet

3/4 cup (180 mL) plain yogurt or sour cream

2 Tbsp (30 mL) prepared horseradish

Juice of 1/2 lemon

8 corn tortillas, warmed

STEPS

1. To make slaw, in medium bowl, toss together beet, celery root, green onion, parsley, cider vinegar, and salt. Let rest for at least 30 minutes.

2. Preheat oven to 300 F (150 C). Season trout with salt and pepper (optional) and place skin-side down on parchment paper-lined baking sheet. Bake fish for 15 minutes, or until just barely cooked through in the thickest part of the flesh. Let rest for 10 minutes and then gently break apart flesh with fork.

3. In small bowl, stir together yogurt, horseradish, and lemon juice.

4. Place chunks of trout on tortillas and top with slaw and dollops of yogurt sauce.

SERVES 4

EACH SERVING CONTAINS: 625 calories; 78 g protein; 14 g total fat (3 g sat. fat); 43 g total carbohydrates (13 g sugars, 7 g fibre); 480 mg sodium

PILE IT ON

To transform these tacos into bowl food, omit tortillas and place cooked brown rice, quinoa, or sorghum in serving bowls and top with fish, slaw, and yogurt sauce.

“A taco night with serious photo appeal: tender trout adorned with a seasonal slaw and a punchy yogurt sauce.”

Butternut Ribbon Salad

Yes, when in peak season and peak flavour, you can enjoy butternut squash raw. Ribbons of its sweet buttery flesh bejewelled with pomegranate and pumpkin seeds make for a vibrant salad that is much easier to put together than its good looks would suggest. And an orange marinade is the secret flavour booster in this recipe. The longer the squash marinates, the more tender it will become, making this a good make-ahead salad option.

INGREDIENTS

2 tsp (10 mL) orange zest

1/3 cup (80 mL) fresh orange juice

1 Tbsp (15 mL) extra-virgin olive oil

1 Tbsp (15 mL) white wine vinegar

2 small garlic cloves, peeled and grated or very finely chopped

2 tsp (10 mL) fresh thyme

1/2 tsp (2 mL) salt

1/4 tsp (1 mL) dried red chili flakes

1 medium butternut squash (about 2 lbs/1 kg), peeled

3/4 cup (180 mL) pomegranate seeds

1/4 cup (60 mL) unsalted pumpkin seeds

UNDERWATER ARIL MAGIC

STEPS

1. In large bowl, whisk together orange zest, orange juice, olive oil, vinegar, garlic, thyme, salt, and chili flakes.

2. Using vegetable peeler, slice lengthwise strips off the neck of squash to make long ribbons. Save remaining squash for another use. Add squash ribbons to the bowl with orange marinade and toss to coat. Marinate for at least 1 hour to tenderize, tossing occasionally.

3. Toss in pomegranate seeds and pumpkin seeds, then using tongs, transfer to serving plates.

SERVES 4

EACH SERVING CONTAINS: 156 calories; 3 g protein; 5 g total fat (1 g sat. fat); 29 g total carbohydrates (8 g sugars, 4 g fibre); 300 mg sodium

To avoid painting your kitchen red when removing seeds (arils) from a pomegranate, cut the fruit into quarters and then submerge them in a bowl of cold water. Break seeds away from the white, pithy part of the fruit while underwater. Drain and retain seeds.

“This vibrant salad is much easier to put together than its good looks would suggest.”

Loaded Med-style Parsnip Fries

If looks could kill, this platter would be guilty as charged. Not only are these parsnip fries way healthier than traditional fries, but time in the oven gives them a boost of sweet flavour. If there was ever an underrated fall vegetable, it would be parsnips. Dress them up with this splendid mix of Mediterranean-inspired textures and tastes. If you don’t want to serve this family-style, you can divide all the ingredients among individual serving plates.

INGREDIENTS

1 cup (250 mL) lentils

1 1/2 lbs (750 g) parsnips

2 tsp (10 mL) avocado oil or grapeseed oil

1 tsp (5 mL) dried thyme

1/4 tsp (1 mL) salt

1 cup (250 mL) hummus

2 Roma (plum) tomatoes, diced

1 English cucumber, diced

1/3 cup (80 mL) chopped red onion

1/2 cup (125 mL) crumbled feta

1/3 cup (80 mL) chopped parsley

1 Tbsp (15 mL) balsamic vinegar

2 tsp (10 mL) extra-virgin olive oil

STEPS

1. In large saucepan, place lentils with 4 cups (1 L) water. Bring water to a boil; reduce heat to medium-low and simmer, covered, until lentils are tender, about 20 minutes.

2. Preheat oven to 425 F (220 C). Slice parsnips into French fry-sized strips. Toss parsnip strips with avocado or grapeseed oil, thyme, and salt. Spread out on rimmed baking sheet and roast for 20 minutes, until golden brown, flipping parsnips halfway.

3. To serve, spread hummus on large serving platter and top with parsnip fries, lentils, tomato, cucumber, red onion, feta, and parsley. Drizzle on balsamic vinegar and olive oil.

SERVES 4

EACH SERVING CONTAINS: 500 calories; 23 g protein; 14 g total fat (4 g sat. fat); 75 g total carbohydrates (13 g sugars, 28 g fibre); 621 mg sodium

“Better-for-you parsnip fries are dressed up with this splendid mix of Mediterranean-inspired textures and tastes.”

KID-FRIENDLY FUSS-FREE FORMULAS

PROACTIVE DAILY

GET STREAMLINED SUPPORT FOR YOUR CHILD'S BRAIN, EYES, BONES, IMMUNITY AND COGNITIVE HEALTH.

BUILD STRONGER AND MORE RESILIENT GUT HEALTH FROM A YOUNG AGE FOR LASTING BENEFITS AS THEY GROW

Sweet and Sour Brussels Sprout

Tempeh Stir-Fry

This Asian-inspired stir-fry takes full advantage of the crunch Brussels sprouts achieve when they’re heated quickly. The sweet-and-sour sauce delivers a tangy edge, and tempeh offers plant-based protein and a blast of umami. If you want meat in the dish, you can replace tempeh with ground pork.

INGREDIENTS

2/3 cup (160 mL) sodium-reduced vegetable broth

3 Tbsp (45 mL) soy sauce, tamari, or coconut aminos

2 Tbsp (30 mL) honey

3 Tbsp (45 mL) rice vinegar

2 tsp (10 mL) chili-garlic sauce, such as sriracha

2 tsp (10 mL) cornstarch

1 Tbsp (15 mL) avocado oil or peanut oil

12 oz (340 g) tempeh, crumbled

1 lb (450 g) Brussels sprouts, quartered

1 cup (250 mL) matchstick-cut carrots

1 Tbsp (15 mL) sesame oil

2 cups (500 mL) cooked brown rice

1/4 cup (60 mL) unsalted roasted peanuts (optional)

READY, SET, GO!

Stir-frying is a cooking method that thrives on speed. That means you want to have all of your ingredients prepped and ready to go into the pan. That also means no chopping on the fly.

STEPS

1. In small bowl, whisk together broth, soy sauce, honey, vinegar, chili-garlic sauce, and cornstarch.

2. In wok or large skillet, heat avocado or peanut oil over medium-high. Add tempeh; cook, stirring often, until tempeh is nicely browned, 4 to 5 minutes. Remove tempeh from skillet.

3. Add Brussels sprouts and carrots to pan; cook over medium-high for 2 minutes. Pour in 1/3 cup (80 mL) water, cover pan, and heat until vegetables are tender and no water remains in pan, about 5 minutes. Add stock mixture and tempeh to pan. Bring to a boil and heat until sauce has thickened and everything in the pan is nicely coated, 1 to 2 minutes. Remove from heat. Stir in sesame oil.

4. Serve over rice, and sprinkle with peanuts, if desired.

SERVES 4

EACH SERVING CONTAINS: 444 calories; 23 g protein; 17 g total fat (3 g sat. fat); 55 g total carbohydrates (13 g sugars, 7 g fibre); 574 mg sodium

“The sweet-and-sour sauce delivers a tangy edge, and tempeh offers plant-based protein and a blast of umami.”

Cozy and comforting breakfast for dinner

Omelette Stuffed Peppers

Deep down, everybody loves breakfast—but few among us are lucid enough at daybreak to do anything more creative in the kitchen than float cereal in milk or slap a fried egg on toast.

The solution to getting more out of your cherished breakfast and brunch staples? Wake up your dinner routine by being slightly rebellious and transforming your typical morning foods into a perfectly executed meal tonight.

Far from a cop-out, serving breakfast staples such as custardy scrambled eggs and berries for dinner can be your solution to quick, family-friendly meals while also keeping you on track for your healthy eating goals.

Here are five ways to break the rules and serve breakfast for dinner—and feel great about it.

FREE ROAMING

Research from Pennsylvania State University found that eggs from hens who are free to forage in the great outdoors are richer in important nutrients including omega-3 fats, vitamin E, and vitamin A.

Bake up omelettes inside bell peppers for a healthy, tasty, and quick end-of-day meal. If you’re cooking for a smaller crowd, this recipe is easily halved. Finish everything off with a scattering of chives or hot sauce. If steering clear of dairy, you can stir in nondairy milk and shredded vegan cheese.

INGREDIENTS

4 red or orange bell peppers, halved

8 eggs, lightly beaten

3 Tbsp (45 mL) milk

1/2 cup (125 mL) grated Parmesan cheese

2 Roma (plum) tomatoes, seeded and chopped

2 cups (500 mL) chopped spinach

1/4 tsp (1 mL) salt

1/4 tsp (1 mL) black pepper

STEPS

1. Preheat oven to 375 F (190 C). Remove seeds and inner white membranes from bell peppers. In large casserole-style baking dish, place peppers cut side up. Use two dishes, if needed. Add 1/4 cup (60 mL) water to dish, and then bake peppers for 5 minutes.

2. Meanwhile, beat together eggs and milk. Stir in cheese, tomatoes, spinach, salt, and black pepper.

3. Pour egg mixture into bell peppers. Place peppers back in the oven and bake 25 minutes more, until eggs are set.

SERVES 4

EACH SERVING CONTAINS: 249 calories; 19 g protein; 13 g total fat (5 g sat. fat); 14 g total carbohydrates (9 g sugars, 4 g fibre); 497 mg sodium

RECIPES | Matthew Kadey, MSc, RD PHOTOS | Scott Yavis FOOD STYLING | Bruce Nollert

Scrambled Nachos

We took classic cheesy nachos and gave them a breakfast vibe with scrambled eggs and then brought them to the next level with satisfying add-ins like beans and creamy avocado. This is a perfect dinner to share around the table where a bit of mess is to be celebrated. You can also serve it with your favourite salsa.

INGREDIENTS

6 cups (1.5 L) baked tortilla chips

1 1/2 cups (350 mL) shredded cheddar cheese or Monterey Jack cheese

1 1/2 cups (350 mL) cooked or canned black beans (rinsed and drained)

2 cups (500 mL) halved cherry tomatoes

1/3 cup (80 mL) pickled jalapeno slices (optional)

3 green onions, chopped

6 large eggs

2 Tbsp (30 mL) milk

1/4 tsp (1 mL) black pepper

1 tsp (5 mL) grapeseed oil or avocado oil

1 avocado, cubed

1/2 cup (125 mL) sour cream

1/3 cup (80 mL) cilantro

Lime wedges

LOW AND SLOW

STEPS

1. Preheat oven to 375 F (190 C). Line large baking sheet with parchment paper or silicone baking mat. Pile half the tortilla chips on prepared baking sheet. Sprinkle half the cheese, beans, tomatoes, pickled jalapeno (if using), and green onion overtop. Create a second layer with the remaining same ingredients. Bake until cheese is completely melted, about 7 minutes.

2. While nachos are baking, in medium bowl, whisk together eggs, milk, and pepper. To large skillet over medium-low heat, add oil and pour in egg mixture. Let eggs sit for a couple minutes until they start to set and firm up at the edges. Using spatula, begin to pull eggs in from the edges to the middle of the pan. Continue this motion until soft curds form.

3. Scatter eggs, avocado, sour cream, and cilantro over nachos. Serve with lime wedges.

SERVES 4

EACH SERVING CONTAINS: 564 calories; 31 g protein; 30 g total fat (11 g sat. fat); 46 g total carbohydrates (4 g sugars, 11 g fibre); 584 mg sodium

The key to perfectly custardy scrambled eggs is to start them in a barely warm pan and then gently cook over lower heat. Being too aggressive with the heat and cooking speed is what results in rubbery eggs.

“A perfect dinner to share around the table where a bit of mess is to be celebrated.”

Maple Butternut Apple Salad with Granola Croutons

Here, the breakfast favourite, granola, serves as a crunchy topping for this salad featuring seasonal delights, including sweet butternut and apple. The maple-date dressing is sure to be kid-approved. You can add cooked lentils to move it from side dish to complete plant-based meal. If desired, swap out butternut for pumpkin or sweet potato and add a creamy touch with feta or soft goat cheese.

DATE NIGHT

Soft and oh-so sweet, Medjool dates are a great way to add natural sweetness to everything from baked goods to DIY energy bars and dressings. You’ll also benefit from their fibre and nutrients, including vitamin B6 and potassium, which aren’t found in refined sugar.

INGREDIENTS

3 cups (750 mL) peeled, cubed butternut squash

2 Tbsp + 2 tsp (30 mL + 10 mL) grapeseed oil or avocado oil, divided 1/2 tsp (2 mL) salt, divided

2 Medjool dates, pitted

2 Tbsp (30 mL) maple syrup

2 Tbsp (30 mL) cider vinegar

1 Tbsp (15 mL) fresh thyme

1 tsp (5 mL) grainy Dijon mustard

1 garlic clove, chopped

8 cups (2 L) baby kale

1 large apple, unpeeled, sliced

1/4 cup (60 mL) sliced pecans

1 cup (250 mL) low-sugar granola

STEPS

1. Preheat oven to 400 F (200 C). Toss butternut squash with 2 tsp (10 mL) oil and 1/4 tsp (1 mL) salt. On baking sheet, spread out and roast butternut squash until darkened and tender, stirring once, about 30 minutes.

2. Into high-speed blender, place dates, maple syrup, cider vinegar, 2 Tbsp (30 mL) oil, thyme, mustard, garlic, and 1/4 tsp (1 mL) salt. Blend until smooth. If dressing is too thick, thin with a small amount of water.

3. Divide kale, butternut squash, apple slices, and pecans among serving plates. Drizzle on date dressing and scatter on granola.

SERVES 4

EACH SERVING CONTAINS: 450 calories; 10 g protein; 17 g total fat (2 g sat. fat); 75 g total carbohydrates (32 g sugars, 14 g fibre); 388 mg sodium

“The maple-date dressing is sure to be kid-approved.”

Turkey Pancakes with Berry Sauce

These sweet-savoury pancakes are sure to bring smiles to anyone at the dinner table who longs for flapjack Sunday. If desired, you can add herby flavour to the pancakes with sage or rosemary instead of thyme and swap out parsnip for grated carrot. Serve with a side salad or a plate of roasted veggies.

INGREDIENTS

3 tsp (15 mL) grapeseed oil or avocado oil, divided

3/4 lb (350 g) ground turkey

1 cup (250 mL) grated parsnip

1 cup (250 mL) oat flour

2 tsp (10 mL) dried thyme

1/4 tsp (1 mL) salt

1 tsp (5 mL) baking powder

1/2 tsp (2 mL) baking soda

3/4 cup + 2 Tbsp (180 mL + 30 mL) milk

1 large egg

1 shallot, finely chopped

2 garlic cloves, minced

1 1/2 cups (350 mL) fresh or frozen blueberries

2 tsp (10 mL) honey

2 tsp (10 mL) lemon zest

1/4 tsp (1 mL) cinnamon

PLANT PRO TIP

Going plant-based? Try using a crumbled meat alternative or even chopped vegan sausage instead of turkey in these savoury pancakes.

pancakes are sure to bring smiles to anyone at the dinner table who longs for flapjack Sunday.”

STEPS

1. In skillet over medium, heat 2 tsp (10 mL) oil. Add turkey and parsnip; heat until turkey is cooked through, breaking up meat as it cooks, about 10 minutes, or when it reaches an internal temperature of 165 F (75 C).

2. In large bowl, stir together oat flour, thyme, salt, baking powder, and baking soda. In separate bowl, whisk together milk and egg. Add wet ingredients to flour mixture and mix gently until everything is moist. Fold in cooked turkey mixture.

3. Return skillet to medium heat and add more oil if needed. Add 1/3 cup (80 mL) batter for each pancake and heat for 3 minutes per side, or until pancakes are set.

4. Meanwhile, in small saucepan or skillet over medium, heat 1 tsp (5 mL) oil. Add shallot and garlic; heat for 2 minutes. Place blueberries, honey, lemon zest, cinnamon, and a pinch of salt in pan and bring to boil, reduce heat to medium-low, and simmer, uncovered, for 5 minutes.

5. Serve pancakes topped with berry sauces.

SERVES 4

EACH SERVING CONTAINS: 365 calories; 25 g protein; 12 g total fat (3 g sat. fat); 43 g total carbohydrates (13 g sugars, 7 g fibre); 536 mg sodium

“These sweet-savoury

Pay it forward

All sorts of breakfast favourites can star at dinnertime. Here’s how to stretch your morning glories.

Granola

Scatter these crunchy oats on any salad or even over puréed soups.

Scrambled eggs

Stuff into tacos, grain bowls, enchiladas, and quesadillas.

Steel-cut oats

Use to bulk up chilies and soups; use as a wholegrain base for power bowls; or, instead of sweet stuff, stir savoury ingredients into a simmer pot with sliced sun-dried tomatoes, chopped greens, and herbs, and serve risotto-style.

Pancakes and waffles

Use as a whole-grain base for cooked proteins such as fish or grilled tempeh.

Nut butter

Whisk with oil, vinegar, and seasonings for a rich-tasting salad dressing, sauce for stir-fries, or an exciting topping for grilled meats.

Yogurt

Use thick styles as a creamy base for roasted vegetables, or whisk with curry, pesto, or harissa for use on tacos, lentils, or grain bowls.

Toast

A slice or two can serve as a foundation for everything from saucy beans to grilled chicken or a pile of chili.

NUTRITIONAL SUPPORT FOR kid s

PROGRESSIVE OFFERS A SELECTION OF KID-APPROVED PRODUCTS TO SUPPORT YOUR CHILD’S DEVELOPMENT

Delicious

transformations from food scraps and remnants

RECIPES | Susan Rossit, RHN PHOTOS | Scott Yavis FOOD STYLING | Bruce Nollert

School is back in session, and the demanding fall schedules mean that you have less time to focus on bringing nutritious meals to the table. Eating leftovers for dinner eases time spent in the kitchen. But it doesn’t have to mean eating Monday’s meal on Tuesday and again on Wednesday! Finding new ways to reinvent and reuse leftover ingredients to create simple and delicious meals is another perfect way to save time (and reduce waste!) while still eating healthy.

Looking ahead and planning meals for the week will allow you to purposefully prepare extra ingredients (think strategic leftovers) that can easily extend to another nutritious meal.

Mediterranean Veggie Frittata with Basil Goat Cheese

A bounty of grilled vegetables melds Mediterranean flavours with creamy goat cheese in a simple and tasty egg dish. When paired with a green salad, this frittata effortlessly transforms those extra vegetables into a light and satisfying dinner.

INGREDIENTS

4 tsp (20 mL) dried basil

3/4 cup (180 mL) goat cheese

1 Tbsp (15 mL) avocado oil

2 cups (500 mL) mix of bite-sized grilled zucchini, red bell peppers, yellow bell peppers, and red onion

8 large eggs

1/3 cup (80 mL) unsweetened, unflavoured cashew milk, or whole milk

1/4 tsp (1 mL) sea salt

1/8 tsp (0.5 mL) ground pepper

EXTRA FLUFF

Fancy a fluffier frittata? Try whisking a pinch of baking soda into egg mixture just before adding it to the skillet.

STEPS

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

2. In small bowl, toss basil and goat cheese together and set aside.

3. In deep 9 inch (13 cm) cast iron or ovenproof skillet, heat avocado oil over medium, coating bottom and sides. Add vegetables, then lightly sauté until warmed through and colours remain vibrant. In skillet base, spread vegetables around, spacing evenly, before adding egg mixture.

4. While vegetables are warming up, in medium bowl, whisk eggs, milk, salt, and pepper together. Pour egg mixture slowly into skillet and cook on stovetop, without stirring, for 3 minutes.

5. To top of cooking egg mixture, add goat cheese evenly. Carefully remove skillet from stovetop and place in oven for 10 to 15 minutes, until eggs are set in the middle and top is beginning to brown. With an oven mitt, remove skillet from oven, loosen edges of frittata with spatula, divide, and serve!

SERVES 4

EACH SERVING CONTAINS: 196 calories; 15 g protein; 14 g total fat (7 g sat. fat); 4 g total carbohydrates (3 g sugars, 1 g fibre); 306 mg sodium

“A bounty of grilled vegetables melds Mediterranean flavours with creamy goat cheese in a simple and tasty egg dish.”

Lentil and Shiitake Mushroom

Potato Bake

A plant-based spinoff of shepherd’s pie makes an ideal use for those surplus starches. Flavour-rich shiitake mushrooms and saucy lentils meet creamy potatoes in a protein-filled and satisfying comfort meal packed with nutrition and perfect for any cool-weather dinner.

INGREDIENTS

3 Tbsp (45 mL) gluten-free flour

3 1/2 cups + 3 Tbsp (850 mL + 45 mL) mushroom broth

1 Tbsp (15 mL) extra-virgin olive oil

1 large white onion, finely diced

3 garlic cloves, peeled and crushed

3/4 cup (180 mL) finely diced celery (about 1 large stalk)

4 cups (1 L) diced shiitake mushrooms (approximately 8 large mushrooms)

1 Tbsp (15 mL) finely chopped rosemary

3 cups (750 mL) cooked lentils

Salt and pepper, to taste

5 cups (1.25 L) mashed potatoes

MASH IT UP

Do you have other kinds of leftover mash on hand? Any mash befits the top of this comfort food. Try substituting potatoes with mashed sweet potatoes or yams. For lower carb options, try celeriac or cauliflower mash!

“Flavour-rich shiitake mushrooms and saucy lentils meet creamy potatoes in a protein-filled and satisfying healthy comfort meal packed with flavour and perfect for any cool-weather dinner.”

STEPS

1. Preheat oven to 350 F (180 C).

2. In small bowl, make a slurry by whisking 3 Tbsp (45 mL) flour into 3 Tbsp (45 mL) mushroom broth. Set aside.

3. In large saucepan, heat olive oil over medium and sauté onion until translucent. Add garlic, celery, mushrooms, rosemary, and 1/2 cup (125 mL) mushroom broth, and continue sautéing until mushrooms and celery are soft. Add lentils and 3 cups (850 mL) broth to mushroom mixture and bring to a simmering boil.

4. While stirring continuously, slowly add slurry to lentil mixture and return to a simmering boil; allow mixture to thicken and reduce. Add salt and pepper, to taste.

5. Transfer lentil and mushroom mixture to 9 x 13 inch (23 x 33 cm) casserole dish and top evenly with a layer of mashed potatoes.

6. Place casserole dish in preheated oven with large baking sheet on the oven rack below it; bake, uncovered, for 20 to 25 minutes.

SERVES 8

EACH SERVING CONTAINS: 231 calories; 9 g protein; 4 g total fat (1 g sat. fat); 41 g total carbohydrates (2 g sugars, 5 g fibre); 355 mg sodium

Warm Quinoa and Chickpea Salad with Sun-Dried Tomato Pesto Dressing

Repu rposing leftover quinoa is made easy with a rich and tangy dressing in this fibre-filled, protein-forward fare. Perfect on its own, or try it wrapped in a leaf of romaine.

INGREDIENTS

DRESSING

1 cup (250 mL) water

1/2 cup (125 mL) oil-packed sun-dried tomatoes, drained and roughly chopped

1/3 cup (80 mL) raw cashews

1/3 cup (80 mL) roughly chopped basil leaves

1 large garlic clove, peeled and minced

1 Tbsp (15 mL) nutritional yeast

1/8 tsp (0.5 mL) sea salt

SALAD

1 Tbsp (15 mL) avocado oil

2 cups (500 mL) cooked quinoa

1 cup (250 mL) chickpeas, rinsed well and drained

1/2 cup (125 mL) oil-packed sun-dried tomatoes, drained and chopped

Salt and pepper, to taste

1/4 cup (60 mL) finely chopped parsley

1/4 cup (60 mL) finely chopped basil leaves

STEPS

1. For dressing, in high-speed blender, add water, sun-dried tomatoes, cashews, basil, garlic, nutritional yeast, and salt; blend until smooth. Makes about 1 1/3 cups (330 mL) dressing. Leftover dressing can be refrigerated in sealed container for up to 2 days.

2. For salad, in large skillet, heat avocado oil over medium. Add quinoa and sauté until warmed through. When quinoa is warmed through, add chickpeas, sun-dried tomatoes, salt, and pepper, to taste, and continue sautéing until heated. Turn off stovetop, and remove skillet from heat. Stir in 1 cup (250 mL) dressing and transfer to large bowl. Toss with parsley and basil, and serve warm

SERVES 4

EACH SERVING CONTAINS: 446 calories; 20 g protein; 11 g total fat (2 g sat. fat); 70 g total carbohydrates (10 g sugars, 14 g fibre); 283 mg sodium

QUICK SOAK

For a smoother and creamier dressing without a high-speed blender, try a quick stovetop soak. Place cashews in small pot and add enough water to cover them by 1/2 inch (1.25 cm). Bring to a simmering boil on medium heat, cover with lid, remove from heat, and let sit for 20 minutes. Drain cashews, add to dressing ingredients, and blend.

“This fibre-filled, protein-forward fare is perfect on its own, or try it wrapped in a leaf of romaine.”

Chicken Fajita and White Bean Soup

Fajita inspired, colourful, and full of flavour, this soup quickly turns leftover chicken into a nourishing and hearty meal. When paired with a fresh crusty loaf of bread, this warm bowl is perfect for either a simple weeknight dinner or for entertaining on the weekend.

INGREDIENTS

1 Tbsp (15 mL) extra-virgin olive oil

1 large white onion, diced

2 to 3 garlic cloves, peeled and crushed

1 green bell pepper, diced

1 red bell pepper, diced

1 tsp (5 mL) ground cumin

1/4 tsp (1 mL) dried oregano

1/4 tsp (1 mL) ground coriander

1/4 tsp (1 mL) paprika

4 cups (1 L) chicken broth

4 cups (1 L) cannellini beans, rinsed well, divided

2 cups (500 mL) cooked chicken breast, shredded or diced

Salt and pepper, to taste

1 avocado, skin and pit removed, diced

TO TOP IT OFF

Some other great add-ons to try are diced tomatoes, tortilla chips, shredded cheese, cilantro, salsa, a spoon of plain Greek yogurt, or—for a kick—some sliced pickled banana peppers!

STEPS

1. In large soup pot, heat olive oil over medium and sauté onion until translucent. Add garlic and sauté a further minute before adding bell peppers. Sauté all until peppers are soft but colours remain vibrant.

2. Remove 1 cup (250 mL) bell pepper and onion mixture from soup pot and set aside. Add cumin, oregano, coriander, and paprika, and stir well before adding broth and 2 cups (500 mL) beans.

3. With immersion blender, blend mixture in soup pot until smooth. Alternatively, ladle soup pot contents into blender; blend until smooth and return to soup pot. Add chicken, remaining 2 cups (500 mL) beans, and reserved bell pepper and onion mixture, and bring to a slow boil on medium heat. Add salt and pepper, to taste, and ladle into serving bowls. Top with diced avocado and enjoy!

SERVES 6

EACH SERVING CONTAINS: 419 calories; 43 g protein; 13 g total fat (3 g sat. fat); 34 g total carbohydrates (3 g sugars, 18 g fibre); 594 mg sodium

“Fajita inspired, colourful, and full of flavour, this soup quickly turns leftover chicken into a nourishing and hearty meal.”

Progressive for Kids

From probiotics to support their digestive health, to Vitamin D which plays an important role in the healthy development of bones and teeth, to our multivitamin that aids overall development and immune health, support your child’s health with Progressive® kid-approved formulas. Progressive products are tasty while also free from artificial flavours, colours, sweeteners, and preservatives. progressivenutritional.com

Webber Naturals Sleep Cycle

Sleep Cycle helps you fall asleep faster, stay asleep longer, and wake up feeling refreshed! It quickly releases 5 mg of melatonin along with a calming nighttime botanical blend, plus 5-HTP and L-theanine to help you fall asleep more easily. It then steadily releases another 5 mg of melatonin throughout the night to improve the duration and quality of your sleep. webbernaturals.com | 1-800-430-7898

CIPAG Clinic

By combining integrative and conventional therapies, CIPAG Clinic has been able to help patients with chronic and degenerative illnesses for over 35 years. Contact us to schedule a free phone consultation with one of our experienced and caring doctors.

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tentree Sustainability, Meets Comfort

Discover soft, sustainable essentials for lounging, exploring, and everything in between. Made from ethically sourced organic and recycled materials, every item plants trees and helps support our planet. tentree.com

Natural products for your healthy life

Genuine Health greens+ extra energy

Whether you need a temporary afternoon boost or total pre-workout prep, greens+ extra energy is a long-term energy solution that powers you throughout the day without a crash later! Our formula includes 11 energizing herbs and superfoods that support many aspects relating to overall energy, from cognitive abilities to physical performance. We guarantee you’ll feel the difference with every scoop of this researchproven superfood powder. genuinehealth.ca

Healthology Salus Red Beet Crystals

This energizing superfood is a powerful nitric oxide booster which helps boost athletic performance and increase energy and stamina. Salus Red Beet Crystals improve cardiovascular health, and are a rich source of antioxidants. myhealthology.ca

Webber Naturals Super NEM Turmeric

Combines natural eggshell membrane (NEM) with high-absorption turmeric and black pepper for rapid relief from joint pain and stiffness. It helps relieve exercise-induced joint pain in as little as 1 day, and can improve osteoarthritis-related joint mobility and pain in as little as 5 days! webbernaturals.com | 1-800-430-7898

Prairie Naturals Vitamin D3 2500 IU

Prairie Naturals Vitamin D3 2500 IU Softgels in a base of Organic Olive Oil is made with cholecalciferol. Be sure you get enough of this low-cost, highly valuable vitamin, and you’ll soon feel the difference that vitamin D makes to your health and happiness.

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LOVE what you do

Lisa Kondi

alive Academy Graduate

Holistic Nutritionist, Master Personal Trainer

@bodybykondi

Nurture your passion and change lives with a career in

Foods and supplements to power up your health journey

Here’s a handy roundup of immune health supports from this issue of sage . Read through this list and make a note of the ones that make sense for you and your family. Then breeze through the grocery store, confident that you’re filling your cart with seriously healthy star power.

Lemon balm (p.14)

Lemon balm is known to reduce stress and anxiety and improve mood and cognitive function.

Cat’s claw (p.19)

This plant has demonstrated antiviral activity against multiple viruses in cell studies.

EGCG (p.19)

Epigallocatechin gallate (EGCG) interferes with the viral replication process, resulting in antiviral effects.

Omega-3 (p.24)

Important for children’s growth and development, omega-3s also play a role in immune health.

Chamomile (p.14)

Chamomile has been shown to help decrease cortisol levels, promote sleep, and alleviate anxiety.

Quercetin (p.19)

Research shows quercetin inhibits the ability of a wide range of flu viruses to enter the cells.

Peppermint (p.24)

Peppermint has been used in traditional medicine to help soothe digestive issues, and its antioxidants benefit the gut bacteria.

We hope you enjoyed this issue of sage and gained some insights into how to keep the little ones in your life happy and healthy as the school year starts, as well as how to take the time to focus on your own health.

As the days get cooler and the nights get cozier, we’re already looking forward to sharing our October/November issue with you! Next month we’ll be exploring all things healthy aging. We’ll bring you advice on how to embrace the aging process, while still focusing on your own well-being to keep your body happy and health as you grow older.

Of course, we’ll be stocking the pages with healthy treats and easy meals to keep you satiated all autumn long, as well as tips on how to bring more natural wellness into your daily life.

Until then, we wish you many happy September days!