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Inspired by Chef Nick of Nature’s Fare Markets


Nothing says winter like a nice hearty stew. This recipe includes some of my favourite ingredients, pumpkins and East Indian flavours. Enjoy! Serves 4

Coconut Oil is one of the only oils stable enough to withstand the heat of cooking. Try the non-floral variety if you don’t want the taste of coconut. The lauric acid found in coconut oil has antiviral, anti-bacterial and anti-protozoa properties. It is also rich in medium-chain fatty acids which are easily digested and immediately burned by your liver for energy. Apple Cider Vinegar contains over 90 different nutrients, including potassium, calcium, magnesium, copper, and iron. One of the main components – acetic acid – causes a release of energy from fat and carbohydrates, which can contribute to weight loss.

Ingredients 2 tbsp 2 cups 2 cups 2 cups 2 2 tbsp 2 tbsp 2 tbsp 1 tbsp ¼ cup 500 ml 1 litre 1 cup

coconut oil onion, diced large carrot, diced large celery, diced large pumpkins (sugar pie or other small variety), diced large garlic, minced ginger, minced curry spice  Nature’s Finest garam masala  Frontier Natural Products apple cider vinegar  Bragg coconut milk  Thai Kitchen vegetable stock  Pacific Foods green lentils, rinsed well  Nature’s Finest

½ cup

cocoa nibs  Mum’s Original salt to taste pepper to taste

Directions Heat coconut oil in large pot. Add vegetables and sauté until the onions become translucent, about 10 minutes. Add garlic, ginger, and spices and mix thoroughly. Once the garlic, ginger and spices have become aromatic add vinegar. Add coconut milk and vegetable stock and bring to a boil. Add lentils and reduce heat to a rolling simmer and cook lentils until tender. Stir in cocoa nibs and season with salt and pepper.





I always thought paprika was a boring spice until I was introduced to this dish, stemming from eastern Europe. Now it’s a regular in my kitchen. Serves 4

Grape Seed Oil is great for retaining the original flavour of foods and for its versatility. It has a high smoke point around 420° F so is able to handle high-temperatures without smoking, burning or splattering. Plus it’s rich in proanthocyanidins (OPC) a compound that is high in antioxidants. Garlic promotes the well-being of the heart and immune systems and helps maintain healthy blood circulation. Garlic enhances the body’s immune cell activity and contains allicin, which helps inhibit the growth and reproduction of germs. It is also beneficial for lowering cholesterol and in overall circulatory function.

Ingredients ¼ cup 2 cups 2 cups 6–8 3 tbsp 4 tbsp 500ml 2 tbsp 3 1 cup ¼ cup 2 tbsp

grape seed oil  Borges onion, diced large green bell pepper, sliced chicken thighs, skinless, bone-in  garlic, minced paprika  Nature’s Finest chicken stock  Pacific Foods tomato paste  Thomas’ Utopia bay leaves  Nature’s Finest sour cream  D Dutchmen Dairy parsley, roughly chopped tamari salt to taste pepper to taste

Rossdown Farms

Directions Heat oil in wide sauté pan. Add onions and reduce heat to medium. Cook for 15–20 minutes until dark brown. Add chicken and sear on both sides. Add peppers, garlic, and paprika. Mix well and cook until garlic has softened. Add the chicken stock, bay leaves, and tomato paste and bring to a boil. Reduce heat and cover. Simmer for about 30 minutes (until chicken is cooked through). Stir every few minutes. Remove lid and stir in sour cream (this will give it a creamy texture). Add parsley, tamari, and season with salt and pepper to taste. Remove bay leaves and discard.



I enjoy making risotto during the cold winter months. This dish is similar to the Italian style one but uses a non-traditional grain – kamut – instead. Serves 4

Brussels Sprouts contains phytochemical indole-3-carbinol which may protect against cancer. It is also loaded with vitamin A, Vitamin C, folacin, potassium, calcium, and has 3–5 grams of fiber per one cup serving. Pomegranates are packed with antioxidants that aid in reducing cell damage and maintaining overall protection. Pomegranates are believed to help lower the risk of heart disease, reduce cholesterol and have been proven effective for healthy weight loss. Just one glass of pomegranate juice can provide you with 40% of the recommended daily requirement of folic acid and vitamins A, C, and E.

Ingredients 2 tbsp 4 ¼ cup 1½ cups ¼ cup 1 cup 1 cup ½ cup 2 tbsp 1 litre ¼ cup ½ cup ½ cup

coconut oil salmon filets  Wild Ocean Fish grapeseed oil  Borges kamut berry  Nature’s Finest grapeseed oil  Borges yellow beet, diced small Brussels sprouts, quartered shallot, finely diced garlic, minced vegetable stock  Pacific Foods parmesan  La Chaudière parsley, roughly chopped pomegranate arils salt to taste pepper to taste

Directions Soak kamut overnight in cold water. Strain and lightly pulse in a food processor (this will help create a creamy texture). Heat oil in large pot on medium heat. Add beets and sprouts and sauté for 10 minutes. Add shallots and garlic and cook until soft. Add kamut and vegetable stock. Bring to a boil. Reduce heat and simmer un-covered for about 1 hour until the grain is soft but still chewy and most of the moisture has evaporated. Add remaining ingredients, mix thoroughly and season to taste. While the grain is cooking, season your salmon filets with oil, salt, and pepper. Pre-heat oven to 350° F. In a hot skillet, sear each side of the salmon and finish in the oven (6–10 minutes depending on size of the filets).

Moroccan Spiced Fruit Cake

This is one of my favourite winter sweets with a twist. Don’t be intimidated by the long list of spices, it's worth the effort.

Organic Butter is a rich source of easily absorbed vitamin A, and other fat-soluble vitamins such as; D, E and K2, which are often lacking in the modern diet. When butter made from the milk produced by a cow that eats green grass, it will contain high levels of conjugated linoleic acid (CLA), a compound that gives excellent protection against cancer and also helps your body build muscle rather than store fat. Gluten Free Flour Mix can be substituted into your favorite recipes with the same measurement as white flour. The texture of your baked goods may be slightly more dense, but the overall taste won’t change.

Ingredients 1 cup

apricot, sliced 

¾ cup

Organic Traditions

1 cup

dates, chopped 


Earthbound Farms

¾ cup

evaporated cane sugar  Sweet Cane

eggs, separated  Nature’s Finest


1 tsp


Earthbound Farms


lemons, zested



1 cup

½ tsp


½ tsp

ground ginger

½ tsp


¼ tsp


¼ tsp


¼ tsp

all spice

¼ tsp


½ cup

gluten free flour mix  Purely Bulk

1½ tsp baking powder  Nature’s Finest

½ tsp

grey sea salt  Maison Orphée

butter D Dutchmen Dairy

½ cup


1 cup

almonds, slivered & roasted  Nature’s Finest

Directions A day or two prior, mix all spices with water and soak dried fruit. Preheat oven to 325° F. Strain dried fruit, reserve spiced liquid. Cream butter (room temperature) and sugar together in a bowl. Add egg yolks, vanilla, and lemon zest. Mix well. Mix all dry ingredients together in a separate bowl. Slowly add to liquids until incorporated. Add milk and dried fruit. Whip egg whites until stiff peaks form. Fold into batter until the whites have disappeared. Add almonds. Pour batter into a parchment lined loaf pan. Bake for about 1½ hours until an inserted tooth pick comes out clean. Pour reserved spiced liquid over the cake. Cool before serving.



Boost Winter Wellness Catching a cold or the flu is, for most people, as dreaded as jury duty or a trip to the dentist. Unfortunately, a week spent coughing, sneezing, and sniffling is for some just as likely an occurrence as the trees losing their leaves. For annual sufferers, there are preventions and solutions to seasonal sickness woes. Immunity First, immunity is highly affected by diet, so eating whole foods like fruits, vegetables, and nuts rather than processed items will help to increase white blood cells and build the immune system. Try adding a product like Genuine Health’s greens+ Whole Body Nutrition to boost your daily intake of whole foods. Additionally, there are some excellent supplements on the market that are specifically formulated to boost immune strength. Preferred Nutrition Immuno-Care, Natural Factors Anti-Viral, and SISU Cold & Flu Rescue with Ester-C, are all formulations that are geared towards giving the immune system the boost it needs to fend off seasonal illnesses. Oil of Oregano is an excellent antibacterial, antiseptic and natural anti-viral that can be taken at the onset of cold and flu symptoms to reduce the severity and duration of the illness.

Mood Finally, a very important supplement that everyone should take every day is Vitamin D. Along with cooler weather comes fewer hours of sunlight, meaning that there is less opportunity to source Vitamin D from the sun. For this reason, it is important to supplement with Vitamin D during fall and winter months. Scientists have discovered that Vitamin D is responsible for triggering immune cell responses. If Vitamin D is not present, immune cells lay dormant rather than waging war against viruses and bacteria. Stress & Sleep Next, make an effort to reduce stress levels. Heightened anxiety or stress over an extended period of time can destroy the immune system’s ability to defend against viruses that cause colds and flu. Finally, sleep is key for healthy immunity, so whenever possible try to get at least eight hours of sleep per night. When the body is resting it is also healing, repairing, and rejuvenating, a process which is vital for well being. 

greens+ Whole Body Nutrition by Genuine Health A revolution in achieving complete, whole body nourishment with the power of advanced food fermentation and the alkalizing and energizing benefits of greens+ O! 100% vegan, gluten-free, dairy-free, soy-free and made with non-GMO ingredients, it harnesses the power of supercharged whole food ingredients and fermentation to optimise key body systems – nourishing and balancing your whole body!

Immuno-Care by Preferred Nutrition Immuno-Care is a unique combination of ingredients designed to support a healthy immune system. It contains a mixture of plant sterols, powerful antioxidants from pine bark, and a blend of essential fatty acids.

Echinamide Anti-Viral

Cold & Flu Rescue with Ester-C

by Natural Factors


Proprietary blend of organically grown ECHINAMIDE, lomatium, astragalus, reishi, and licorice. Helps shorten the duration and severity of colds and flu, while effectively providing relief for sore and irritated throats. Anti-fungal and antibacterial properties make it an effective tool for immune system health.

Cold & Flu Rescue is a unique combination of four powerful ingredients, EsterC®, andrographis, NAC, and echinacea, each of them proven in human research to lessen the severity and duration of cold and flu symptoms.

Oil of Oregano

Vitamin D

by Natural Factors

by Prairie Naturals

Oil of Oregano is a potent herbal antimicrobial that effectively tackles bacterial, yeast, fungal, and parasitic infections. It offers powerful antioxidant protection and immune system support, and helps relieve various respiratory conditions.

Called the sunshine vitamin, vitamin D plays a critical role in many of the body’s systems. It is proven to strengthen the immune system, reducing the incidence of severity and duration of colds and bacterial infections. It is particularly important to increase the dosage during the winter months as natural product is limited due to less sun exposure.

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Good Food: Healthy Comfort - Winter 2013  

Healthy seasonal recipes and immune health tips from Nature's Fare Markets.

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