Good Food: Healthy Fresh Summer July/August 2014

Inspired by Chef Nick Johnston of Nature’s Fare Markets

Green Gazpacho

Nothing makes taste buds salivate on a warm summer day like a nice chilled soup!

Serves 4–6

Celery is far more than a low calorie snack. Celery contains a unique set of polysaccharides that have been proven to protect against inflammation in the digestive tract, and also work as an anti-inflammatory for the whole body.

Celery is also an excellent antioxidant and research has proven that it is effective for improving cardiovascular health, especially blood pressure.

Yogurt is an excellent low fat alternative to sour cream or mayonnaise. When selecting a yogurt look for one that is full fat, organic, has no sugar added, and has no preservatives. Most natural yogurt contains beneficial probiotic bacteria, which aids in digestion, boosts the immune system and promotes overall wellness.

Ingredients 2 cups 1 cup ¼ cup 1 cup 1 cup 1 cup ½ cup 2 cups ½ cup 1

green peppers, seeded cucumber, roughly chopped yellow onion, roughly chopped celery, roughly chopped spinach kale parsley vegetable stock Pacific Foods yogurt LibertÉ lemon, zested and juiced salt to taste Cape Herb & Spice pepper to taste Cape Herb & Spice

Directions Preheat oven to 350° F. Place green peppers on a baking sheet and roast for 20 minutes, or until soft. Remove from oven and let cool. In a small pot, blanch the kale for 3–5 minutes. Immediately cool under running water. Roughly chop all other vegetables, then mix with kale and peppers once cool. Puree in a blender, slowly adding vegetable stock as it purees. Puree it as much or as little as you like, depending on how chunky or smooth you would like the soup. I like my gazpacho fairly creamy, but I usually add a small amount of the vegetables right at the end, without pureeing them completely, for a touch of texture.

Once you have finished blending the vegetables, add the yogurt and lemon and mix thoroughly. Season with salt and pepper. Chill in the fridge for a few hours, or even overnight, as this is best served cold.

Gluten-Free

Vegetarian

Chicken & Kale with Cherry Salsa

Marinating and grilling kale is one of my favourite recent discoveries. Pairing it with something sweet like cherries really accentuates both ingredients.

Serves 4–6

Cherries are not only high in antioxidants, which help fight oxidative damage but they are also linked to cancer prevention with naturally occurring ellagic acid and perillyl alcohol. Tart cherries contain trace amounts of the sleep hormone melatonin, aiding in a restful sleep. They also contain enzymes that are proven to treat and prevent Gout.

Kale is one of the most nutritionally dense, low calorie foods you can consume. It is full of powerful antioxidants, minerals such as iron and calcium, and vitamins such as K, A, and C. Kale is an excellent detox food while providing antiinflammatory omega-3 fatty acids. Also, the high fibre content makes it useful in lowering cholesterol and improving cardiovascular health.

Ingredients 6–8 2 ½ cup 1 tbsp 1 tbsp 2

boneless skinless chicken thighs Two Rivers Meats bunches green kale, whole leaves Pilgrim Farms grape seed oil Borges sea salt Cape Herb & Spice pepper Cape Herb & Spice lemons, zest and juice

2 cups ¼ cup 2 tbsp 1 tbsp 2 tbsp

1 tsp

cherries, pitted and diced Sproule & Sons green onions, diced mint, julienned apple cider vinegar Eden Organic olive oil Spectrum Organics sea salt Cape Herb & Spice jalapeño, minced (can be omitted or increased depending on your taste)

Directions Place the whole kale leaves and chicken thighs in separate containers each with half of the grape seed oil, sea salt, pepper, and lemon.

Chicken will be best if marinated overnight, whereas the kale will just need a few hours. Pit and dice cherries and place in a small bowl with remaining ingredients and mix well. Pre-heat BBQ to 400° F. Once hot, turn heat down to medium and place chicken thighs on grill.

Cook each side for 8–10 minutes depending on size of thigh. Once the chicken is minutes from being done, turn up heat on one side of your grill and place whole kale leaves on. Cook for 3–5 minutes until the leaves have softened and the stem is still crunchy. Serve with chicken topped with the cherry salsa and a side of the grilled kale.

Gluten-Free

Grilled Corn & Heirloom Tomato Relish

This is a fantastic summer recipe as it includes three of my favourite things: corn, tomatoes, and preserving something for those cold wintery months.

Tomatoes are often considered a vegetable when they are actually a fruit. Cooked tomatoes are high in lycopene, an antioxidant that helps protect against certain types of cancers. Tomatoes are also high in vitamins and minerals that are particularly helpful for cardiovascular health, bone health and healthy skin.

Mustard seeds contain a surprisingly high amount of minerals, vitamins, and phytonutrients when eaten.

Traditionally mustard seeds are ground into a paste and applied to the skin, as the heating property and magnesium content aid in pain reduction and relieve inflammation of sore muscles.

Ingredients 2 cups 1 cup 4 cups 1 cup 1 1 cup 1 cup 1 cup 2 tbsp 1 tsp 2 tbsp ½ cup ½ tbsp

yellow onion, diced red pepper, diced corn, grilled and kernelled heirloom tomatoes, diced chipotle pepper, seeded and minced evaporated cane sugar water brown rice vinegar Marukan sea salt Cape Herb & Spice pepper Cape Herb & Spice mustard seeds Nature’s Finest parsley, chopped cumin Nature’s Finest

Directions Grill corn until lightly charred (this step can be omitted, but it will add a nice smoky flavour). With a knife, remove the kernels from the cob. Do this by holding the cob perpendicular to your cutting board or bowl and run your knife down the base of the kernel. Dice all the vegetables so that they are the same size as the corn kernels. Mince the chipotle pepper. Place all ingredients into a pot and bring to a boil. Remove from heat and pour into jars. These jars can be canned and stowed away for winter months or enjoyed right away. Allow to cool before serving.

Gluten-Free

Dairy-Free

Vegan

Lavender Vanilla Peach Bars

Lavender can be a great addition to almost any sweet. In this bar, the floral scent is a great combination with the creaminess of the peaches.

Makes 12 bars

Peaches are a rich source of vitamins, minerals, and antioxidants. They are particularly helpful for eye health as they are high in Beta Carotene, which helps improve vision. The high vitamin C content of peaches works to boost skin firmness and radiance while the high fibre content aids in the body’s natural detoxification.

Lavender is best known for its relaxation and sleep benefits, but it is also a powerful anti-viral, anti-fungal agent, and holds strong healing benefits. Lavender is able to be applied directly to the skin, aiding in the relief of bug bites, scratches, and burns. While eating lavender doesn’t have quite the same benefit, it does still boost a meal’s phytonutrients making it a healthy tasty addition.

Ingredients Filling 1.1 kg 1 ¾ cup

peaches, peeled and diced lemon, juiced sorghum flour

¼ cup

potato starch

Nature’s Finest Nature’s Finest

1 cup

evaporated cane sugar Sweet Cane

2 tsp

Dough 5½ cups sorghum flour Nature’s Finest

1 cup

evaporated cane sugar Sweet Cane 1½ cups buttery spread Earth Balance

2 tsp

vanilla extract Orchid

1 tsp

sea salt Cape Herb & Spice

dried lavender flowers

Directions Filling Blend the sugar and lavender together until no lavender remains visible and set aside. Mix the flour, starch, sugar, and salt. Add to the peaches and lightly mix until evenly coated. Stir the lemon juice gently into the peach mixture until incorporated and set aside.

Dough Add all ingredients into a food processor and pulse until it just comes together.

Assembly Preheat oven to 350° F. Take just over half the dough and press into a 9" x 13" pan. Pour peach filling evenly over the pressed dough.

Crumble the remaining dough over the top of peaches. Mix together another 2 tbsp of sugar and 1 tsp of lavender and sprinkle on top for garnish (optional). Bake for 40 minutes.

Gluten-Free

Dairy-Free

Vegan

Summer Wellness The lazy days of summer have arrived and they bring with them family outings to the beach, potluck dinners with friends, and long walks on mountain trails. For many, summer is the best season of the year.

Warmer weather encourages us to get outside and regardless of if we are gardening, running, or playing sports, getting more exercise is great for our bodies. Working out our heart muscle reduces our risk of stroke, heart disease, and cancer, and releases endorphins that increase our happiness and minimize our stress levels. More daylight means more vitamin D from the sun, but it can also mean sun burns, so we can’t forget to lather up with zinc oxide based sunscreens. Finally, hydration is key, and during the sweltering summer heat, drinking enough water is crucial to avoid headaches, dizziness and missing out on all the fun!

Seasonal Allergies Unfortunately, as summer approaches, some people find that seasonal allergies force them to hide inside rather than venture into the great outdoors. Trees, bushes, and grasses in bloom hide great amounts of pollen that can cause suffering. In summer, the worst pollen offenders are weeds and grasses. On days where the pollen count is high, seasonal allergies sufferers should keep doors and windows closed. Additionally, air filters should be cleaned regularly, as should rugs, blankets, and bedding. Summer is also peak time for the creation of mold spores. Mold becomes worse as humidity increases so the best way to avoid its spread is to run a dehumidifier on especially humid days.

Natural Sun Care Greater awareness of the damages caused by sun exposure has many people reaching for sunscreen before they head out into the summer heat. When looking for a natural sunscreen, choose one with zinc oxide or titanium dioxide as the active ingredient.

Both create a barrier on the skin that reflects the sun and blocks UVA and UVB rays. Try to avoid sunscreens with oxybenzone, a chemical compound that acts as a photosensitizer, meaning that when exposed to light it increases the production of free radicals under the skin. Other harmful ingredients to avoid include PABA , avobenzone, benzophenone, and homosalate.

Hydration Drinking enough water is important yearround, however in hot summer temperatures it becomes even more vital. In the heat, our bodies sweat more in an effort to control our temperature. Excess sweating can cause dehydration quickly, so it is crucial to rehydrate after periods of heat exposure. Symptoms of dehydration include dry mouth, fatigue, weakness, headaches, constipation and dizziness. The best way to remain hydrated is to drink water. More vigorous exercise will require supplementing with an electrolyte mix to help replenish the minerals that are lost when we sweat.

Sodium is also excreted when we sweat, so finding an electrolyte mix that contains sodium is a good idea. Coconut water is an excellent source of many minerals, including potassium, and is extremely hydrating. 

Immuno-Care

by CELT

Bioactive Quercetin EMIQ

by Natural Factors

Flavanoids have been shown to be effective at decreasing allergy symptoms, and Celt Immuno-Care™ contains Enzogenol, a powerful broad spectrum antioxidant rich in flavanoids. Enzogenol™ works synergistically with the plant sterols to accomplish the goal of seasonal allergy symptom relief.

Enzymatically modified isoquercitrin (EMIQ) is a highly bioavailable form of quercetin – a flavonoid that exerts significant anti-allergy effects.

Quercetin has been shown to prevent and alleviate the symptoms of allergies.

Sunscreen

Sunscreen

by Badger

by Alba

Badger’s natural sunscreens are certified organic and natural and they provide safe broad spectrum protection with the mineral zinc oxide.

Products range from formulas for babies and kids, to the sports enthusiast, while all providing the same safe protection.

Alba sunscreens create a broad spectrum UVA and UVB shield providing high protection against sunburn, made with chemical-free ingredients. Alba products are free from artificial colours, parabens, phthalates, oxybenzone, PABA, sodium lauryl sulfate, or sodium methyl sulfate.

Replenisher

Coconut Water

by Ultima

by Blue Monkey

Today’s sport drinks are loaded with sugar (calories!) and salt, not to mention artificial colours, flavours and sweeteners. Ultima Replenisher has minimal processed carbohydrates and nothing artificial. It is a great tasting way to replenish eight essential electrolytes.

Blue Monkey coconut water is sustainably sourced and harvested year round in South East Asia – particularly the Philippines, Indonesia and Thailand. Packed with potassium, sodium, magnesium, phosphorus, and amino acids, coconut water has more minerals and electrolytes than any sports drink on the market. The concentration of minerals is what makes coconut water so hydrating.

Live well. Live organic.

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