THRIVE MAGAZINE: #1 Plant-based Magazine Volume 17

MARANDA PLEASANT

Kanso

6.5" Nakiri Vegetable Knife

Simply Beautiful Kanso is a Japanese aesthetic tradition influenced by Zen philosophy; its essence is simplicity.

High-performance steel, a razor-sharp edge, perfect balance, and precision cutting control make Shun’s Kanso series of knives simply perfect. Like all Shun knives, Kanso is handcrafted in Japan by a company that has been making the finest kitchen cutlery for more than 100 years.

Handcrafted in Japan shuncutlery.com

@shuncutlery

FUEL YOUR ENDURANCE Omega Sport+...more energy, more strength, & more adventure.

From exploring new trails, to running longer distances, getting a PR on your power clean, or just keeping up with your kids at the park—we know your body needs clean, wholesome fuel to run its best. That’s why we created Omega Sport+, an oil that pushes the boundaries, including omega-3, -6, and -9, plus MCTs, turmeric, and vitamin D. Formulated with both performance and recovery in mind, Omega Sport+ provides omegas as the foundation for health, MCTs for energy, turmeric for recovery, and vitamin D to support bone health.* This is no ordinary oil blend, this is fuel for your life. #FuelYourEndurance

Gluten-Free | Non-GMO | Vegetarian

*THIS STATEMENT HAS NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.

florahealth.com | @florahealthy | #BeFloraHealthy | 1.888.436.6697 Available in natural health food stores, select grocery stores, and pharmacies.

Essential Oils

100% Organic & Pure

NON GMO

Project VERIFIED

nongmoproject.org

Why Garden of Life Essential Oils?

Being both Certified USDA Organic and Non-GMO Project Verified ensures our oils are clean and free of added carrier oils or synthetic ingredients. Our botanicals are responsibly sourced from native organic farmers. And finally, our 100% pure extraction methods—

Calm Yourself Recipe

no chemical solvents—provide the assurance that our oils are of the

Diffuse Yourself to Relax In a 11/16 oz. dropper bottle, add 21 drops Lavender, 21 drops Sweet Orange, 12 drops Frankincense, 9 drops Rosemary and 9 drops Geranium. Shake gently and add 10 drops to diffuser to relax and quiet the mind.

highest quality, purity and efficacy.

Experience the aromatic essence & therapeutic benefits of the entire line of Essential Oils from Garden of Life.

Combine Your

Essential Oil s & Explore the Possibilites Focus Time

Pamper Your Body Soothing Foot Massage In a pump or dropper bottle, combine 2 Tablespoons of olive oil with 8 drops Frankincense, 14 drops Lavender and 1 drop Lemongrass. Shake gently and massage deeply into soles of feet to relax and soothe.

Hair Enhancer

Add 3-to-4 drops of Rosemary to your favorite shampoo to add life and volume to your hair.

Skin Soother

Add 3 drops of Frankincense and 3 drops of Geranium to your favorite body lotion for a soothing, relaxing skin experience.

Before tackling that special project or giving a presentation, stay focused and enthused with the scents of Frankincense, Lemongrass and Peppermint. Add 3-to-4 drops of any combination to a diffuser or inhale to experience mental clarity.

Energized for Life

For a boost to your energy levels throughout the day, add 3 drops Lemon, 3 drops Rosemary and 3 drops Peppermint to a diffuser and feel the lift in body and mind.

contents

Refresh

Yourself!

42

vibrant health 34

Slow, delicious living and wellness tips for optimum health

Celebrating the everyday: recipes for happiness and vibrant health

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42 Refresh yourself: innovative recipes,

food as fuel and tips for boosting your immunity 54

One healthy family’s favorite recipes for gathering

Rainbow in your kitchen: health hacks + healthy recipes

Ketogenic tips, recipes and liver detox ideas

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12

thrive Wellness 16

Thrive’s wellness tips for everyday living

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18

Herbs & teas for everyday immune support

Beetroot burgers!

22

eat the rainbow

08 Bob’s Red Mill epic socca flatbread recipe 10

20

32 48

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PlantFusion: lean recipes to start your day Epic salads, burgers and pancakes with a side of food photography and styling tips Family eats! Ratatouille flatbread Perfect healthy desserts and dinner ideas

26 28

Natural ways to boost your energy

All about anti-aging Amazonian superfruits

30 Eight Ayurvedic rules for healthy digestion

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TERIYAKI ONIGIRAZU

EVERYDAY WE'RE BRUSSELS'

ENLIGHTEN UP, MAN!

CRUST THAT MATTERS!

V EG GIE

S ECT I O N

PL ANT BASED!

EZER

LO V E

GU

-FR

EE P

IZZA

A L I A V A

BROCCOLETTES

©2018 SWEET EARTH ENLIGHTENED FOODS

NT

HE

™

FRE

R’S ILT

BRO!

MUSHROOMS,

MAN

ENLIGHTENED FOODS

I E BL

POWER TO

THE CAULIFLOWER!

Maranda’ s Letter

THRIVE TEAM Editor-In-Chief/ Founder Maranda Pleasant Creative DIRECTOR Melody Tarver

Let’s Stay Soft in a Hard World We need kindness, compassion and community now more than ever. Let’s build a longer table, where everyone is welcome, for celebrated gatherings, backyard grill outs and autumn feasts. Let’s get to know our neighbors, meet new people and slow down enough to enjoy all the love and diversity around us.

W e ll - F e d F a m i l i e s

Wellness Editor Ocean Pleasant Beauty Editor Rebecca Collins

Senior Editor Antoine Level

Slow Delicious Living

Event Directors Petra Palmer Bailey Mason

Associate Editor McKenna J. Ross MUSIC Editor MOBY copy EDITOR Colin Legerton

East Coast Reps Anna Cohen Beth Schuler West Coast Reps Amanda Jeffries Kennedy Adams COVER PHOTOGRAPHY This Side: Chad Montano Other Side: Carolin Strothe

Advertising + Partnerships Etienne Claudine

Contact us Maranda Pleasant editor@mythrivemag.com

Accounting Karen Smith

subscriptions mythrivemag.com/subscribe

Social Team Alex Turner Christie Barnes Cindy Stone

ADVERTISING ads@mythrivemag.com

Digital Team McCall Williams Lauren Jones

Ad Rates + Specs mythrivemag.com/advertise RATES BEGIN AT $7,500/ FULL PAGE

Digital Ad Team Rain Harris Caleb Brown Anise Martin

HAVE A THRIVING STORY IDEA FOR US? editor@mythrivemag.com Twitter: @readthrive

I am in Europe for the summer, on our travel and foodie features, and more than ever I am reminded how we need to slow down and celebrate our delicious lives—savoring, tasting, feeling each moment around the table with friends, really learning the art of living and creating a life that feels as good as it tastes.

Editorial Team Blake Simone Evan White Robin Pierce Cooper Daniels

THRIVE magazine editor@mythrivemag.com Twitter: @readthrive Instagram: @thrivemags

J o i n U s o n I n s ta g r a m

U.S. Marketing Team Celeste Jones Winifred Baker

I love this time of year, when we remember to nourish ourselves deeply, with compassion, stillness, being present with our kids and families, offering more presence and mindfulness to each interaction. May this autumn be juicy and fun as we squeeze every ounce of joy from each interaction, backyard get-together and picnic in the park, discovering simple, easy ways of connecting with love, food and a grateful heart.

Th e A r t o f L i v i n g

Want more food photography, styling ideas and inspiration? Join us at @thrivemags for your daily dose of goodness.

Follow Us on Instag r a m!

Maranda Pleasant THRIVE Magazine • ORIGIN Magazine Mantra Wellness • REAL Magazine Founder / Editor-in-Chief | editor@mythrivemag.com

@thrivemags

European Marketing Team Jean-Paul Martin Elise Tachon

ORIGIN magazine editor@originmagazine.com Twitter: @originmagazine Instagram: @originmagazine Mantra wellness editor@mantramag.com Twitter: @mantrayogamag Instagram: @mantramagazine

Facebook: @ThriveHealthMag Twitter: @ReadThrive

photos: [above LEFT] Kimberly Espinel [above right] Ellen Charlotte Marie | PHOTO OF MARANDA PLEASANT BY lechon kirb

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Everybody

Loves Bob!

,

Bob s Red Mill Ins ta g r a m : @b o b sr e d m i l l

b o b sr e d mil l .c o m

r e cip e : S a r e n a S h ast een P h o to : J u l ie G a rner

INGREDIENTS 1 cup Bob’s Red Mill Garbanzo Bean Flour ½ tsp salt ¼ tsp pepper ¼ tsp garlic powder 1 cup warm water 1 tbsp olive oil Fresh or dried herbs METHOD In a bowl, mix the garbanzo bean flour, salt, pepper and garlic powder together. Whisk the water and olive oil into the flour mixture until completely combined. Set this mixture aside while you preheat your oven to 450°F. Place a 10-inch cast iron skillet in the oven while it preheats. Liberally grease the heated skillet with olive oil (I use olive oil spray to do this so I can coat the pan well). Pour the batter into the heated pan and bake for 15 minutes or until set and golden brown. Remove from pan and serve immediately.

To make pizzas, remove baked socca from the pan. Place the flatbread on a baking sheet. Top the flatbread with your favorite pizza toppings. Bake for an additional 10 to 15 minutes. Be careful to watch and make sure the toppings don’t burn.

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Makes o n e 10-inch flatbread or pizza

hEre’s to fOods thAT are nOt MadE. Simple, honest, whole grain nutrition born from farms, not factories.

MILLED IN

PORTLAND SINCE 1978

bobsredmill.com THRIVE

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Plant powered

Mornings

Supercharge

Superfoods

yum

Superfuel Chocolate Raspberry

Protein Smoothie INGREDIENTS

12 oz water or milk alternative 1 scoop PlantFusion Lean Chocolate Brownie 1 cup fresh or frozen raspberries ½ frozen banana Mint, for garnish METHOD

Combine all ingredients and blend until smooth. Garnish with mint and enjoy!

Chocolate coconut

Protein Smoothie INGREDIENTS

12 oz water or milk alternative 1 scoop PlantFusion Lean Chocolate Brownie 1 cup frozen strawberries ½ cup shredded coconut 1 tbsp cacao powder (optional) Mint, for garnish METHOD

Combine all ingredients and blend until smooth. Sprinkle extra shredded coconut on top, garnish with mint and enjoy!

Lean

Recipes Start Your Day Off Right!

Instagram: @plantfusion

plantfusion.com

iced mocha

Protein Smoothie INGREDIENTS

6 oz water or milk alternative 6 oz cold coffee ½ cup ice 1 scoop PlantFusion Lean Chocolate Brownie Mint, for garnish METHOD

Combine all ingredients and blend until smooth. Garnish with mint and enjoy!

chocolate peanut butter

Protein Smoothie INGREDIENTS

12 oz water or milk alternative 1 scoop PlantFusion Lean Chocolate Brownie 1-2 tbsp peanut butter 1 tbsp cacao powder (optional) Mint, for garnish METHOD

Combine all ingredients and blend until smooth. Garnish with mint and enjoy!

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A LEAN Body is a Healthy Body Non-GMO

Curb Hunger and Support Weight Loss Replenishes and energizes with EcoLean™ protein blend Complete protein blend including pea, artichoke and algae Free of all major allergens Contains 20 superfoods and 9g dietary ďŹ ber

T 800.519.6266 | info@plantfusion.com THRIVE

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Ellen Charlotte Marie Author of Two Cookbooks, One Healthy Family & One Healthy Kitchen A p p S to r e + G o o g l e P l ay:

Effortlessly Healthy

@ellencharlottemarie ellencharlottemarie.com

I n stag r a m:

Aquafaba is definitely something you need to try. The liquid from the can of chickpeas turns into an egg-whitelike mixture perfect for fluffy cakes and chocolate mousse.

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Wildflowers and plants aren’t used enough in the kitchen. I love using nettle for tea or polenta burgers. And they are just out there for free. Or elderflowers. So good in fresh water on hot days or to make syrup.

Food has become my life, and it is still getting more important every day.

Sometimes I get a panicked feeling there won’t be enough time to eat and discover all the food out there.

It is a never-ending story, and that’s how it is supposed to be.

I swear by a green smoothie a day. I get fewer migraines and more energy.

My all-time favorite green smoothie: • 1 frozen banana • 1 tbsp nut butter • A dash of almond milk (or coconut milk) • ½ mango • A squeeze of lime • 1 small piece of ginger • Handful of spinach or kale

INGREDIENTS Base 9 oz wholegrain spelt flour A pinch of salt 1 tsp cinnamon 6-8 tbsp coconut sugar ¼ cup melted coconut oil ¼ cup water

Filling 2 nectarines, diced 6 apricots, diced A handful of strawberries Juice of 1 lime 4 tbsp maple syrup METHOD Combine flour, salt and coconut sugar in a large bowl.

Use a spoon at first, then continue to mix with your hands and knead the dough.

Add more flour if necessary.

Place on a lightly floured surface and knead for a few minutes until the dough is smooth.

Roll the dough out on a floured surface or in between 2 sheets of parchment paper.

Mix all the fruits with the maple syrup and lime juice, scoop the filling in the middle and fold in the edges. It doesn’t have to be perfect.

Bake for 20 to 30 minutes at 350°F.

Make a little hole in the middle and add the water and coconut oil.

Serve while still warm.

THRIVE

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INGREDIENTS 1 can rinsed and drained chickpeas Handful of leaf parsley 1 leek, thinly cut 1 small can of corn, drained 1 clove garlic Zest of 1 lemon Salt and pepper, to taste 1 tsp cumin 1 tsp garam masala 3 tbsp sesame seeds A few tbsp flour or almond meal A few tbsp polenta to dip in (optional) Olive oil METHOD Mix everything in a good food processor, except for the chickpeas and the flour.

Best advice your mom gave you?

You are perfect as you are.

Where do you get most of your inspiration?

In your magazine, of course!

Ingredients you can’t live without?

Oats, nanas and avos.

INGREDIENTS 5¼ oz buckwheat flour 2 tbsp coconut sugar 1 tsp baking powder 2 big tbsp coconut yogurt (or other yogurt) 1 cup almond milk (or any other plant-based milk) A pinch of sea salt Some coconut oil to bake the pancakes

Make sure you don’t mix it too long, as you still want some structure to it.

Add the chickpeas and mix again.

Transfer the “dough” to a bowl and add a few tbsp (gluten-free) flour (or almond meal), just enough to make it stick to make burgers.

Put the dough in the fridge for 30 minutes, then make burgers.

Dip the burgers in polenta before frying them in olive oil.

Serve the burgers with your favorite bread, tomato, lettuce, avocado, red pesto and vegan mayo.

What’s the fastest way to shift your mood?

Food, drinks and my family.

One of your favorite quotes?

“Let go of the things you cannot change.”

Something we wouldn’t know about you?

I like mojitos once in a while.

Topping Ideas 3 apricots (grilled) A few tbsp coconut oil A drizzle of maple syrup Fresh mint Toasted almond flakes Banana slices

METHOD Mix all the ingredients in a big bowl with a beater until you get a thick pancake mixture.

When too thick, add more milk; when too runny, add more flour.

Bake 3 to 4 mini pancakes at once in a large pancake pan, using enough coconut oil so they don’t stick.

Stack up the pancakes and serve warm with your favorite toppings.

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Ellen Charlotte Marie

Tahini Dill Dressing Serves 6 | Prep Time 5 minutes

1/2 cup EDENSOY Unsweetened 2 Tbsp EDEN Brown Rice Vinegar 1/4 cup EDEN Tahini 1/2 tsp EDEN Ume Plum Vinegar 1 tsp fresh lemon juice 1 Tbsp fresh dill, minced Combine all ingredients in a blender & serve with fresh vegetable or bean salad.

the Amazing

Sesame Seed

Tahini is hulled sesame seed.

Sesame Butter is unhulled sesame seed.

Free recipes edenfoods.com

Š 2018 Eden Foods

New EDEN Tahini and Black Sesame Butter are culinary and personal delights.

They are superfoods that enrich sauces, dips, dressings, breads, toast, rice cakes, crackers, salad, or a wide variety of recipes.

10142 THRIVE

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1

THRIVE HEALTH

How to Feel Your Best While Traveling.

The Travel Essentials

Protect your sleep! The best way to feel and look rested is making sure you get enough rest.

Traveling can be stressful, and you need to be at your best.

THRIVE WELLNESS TIPS A Few of Our Fav Health Hacks that Make a Huge Difference

2

• Always pack an eye mask that you love. Extra light in those hotels or rentals can interrupt your sleep at 5:00 a.m. and wreck your energy levels all day. Cranky, jetlagged traveling is no fun.

• Always carry earplugs. We cannot emphasize this enough. Make sure they’re narrow at one end. The wax ones have never helped us.

• Drink water like a maniac. Before those long flights, hydrate like it’s your job. It’ll help prevent swelling and tired, drab skin.

• Elevate your legs for 20 minutes a day, especially after flying.

• Moisturize with pure, organic oils on your face before and during long flights.

• Pack your own food as much as possible to avoid eating garbage in airports and gas stations.

• Research where to eat before you leave.

• Rent a place with a kitchen for stays of more than three days. It saves you money, and you can create beautiful, healthy meals.

• Pack calming essential oils. Dab them on your wrist, eye mask and pillows.

More Energy with Our Fav B-Complex Booster. Get Your Bs on with Nutritional Yeast!

We hear a lot about the yeasts that are problematic for the body, but nutritional yeast is full of health benefits. It is a powerhouse of B vitamins, protein and beauty minerals like iron and zinc. It’s an excellent food-based supplement for B vitamins, which support the skin, hair and nails, nervous system and energy levels. It also has an awesome cheesy taste and can substitute for grated parmesan. You can also sprinkle it on popcorn, chili, salads and savory dishes, or give a boost of flavor with all its beautiful benefits to your sauces and dressings.

3

Creating a Clean, ChemicalFree, Healthy Home. Kick Off Your Shoes and Leave Pesticides at the Door

One quick, simple way to reduce pesticides in your home is by taking your shoes off outside. Pesticides can increase the free radical burden in your body, speeding up the aging process and making it harder to maintain a healthy weight, among other things. Even if you buy all organic foods, you can still be surrounded by pesticides at home. One easy way to reduce unwanted germs, pesticides, allergens and other toxins that end up being tracked into your home from lawns, streets and public floors is to remove your shoes as soon as you walk in, or leave them outside. This simple precaution dramatically reduces the number of toxins that end up floating in your home, being breathed in or coming into contact with your skin. Your home is a sacred space, and by removing your shoes right away, you’ll be supporting a healthier environment.

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Herbs + Teas for

extra immune support Echinacea

Lavender

Tulsi (Holy Basil)

Echinacea will support and gradually strengthen a weakened immune system, which is particularly effective when you’ve become “run-down” as a result of stress.

Renowned for settling frazzled nerves, this plant can help reduce difficulty falling asleep and prevent nighttime waking. Great as tea or diffused essential oil.

In Ayurveda, tulsi is used to bring a sense of mental clarity. It’s the perfect herb for dispelling the winter blues, especially if you are suffering with a bout of cold or flu.

Arnica Montana

Calendula

Elderberry

Valerian

After a long day on your feet, arnica gel is a go-to healer for sore muscles, aches and pains.

Contains antimicrobial and antiviral components, making it great in tea to fight sore throats or to be applied topically to soothe inflammation.

A natural antioxidant and source of vitamin C, elderberry has also demonstrated the ability to deactivate 10 strains of the flu virus.

Directly promotes relaxation of the nervous system and encourages healthy sleeping patterns, ensuring you wake up feeling refreshed and ready for the day ahead.

Changing temperatures and the arrival of autumn call for herbs that aid in relaxation, boosting immunity, mental clarity and stress relief. Our immune system maintains the ecological relationship between mind, body and spirit, and it’s important that we have the tools necessary to nurture all three, whether with teas, tinctures or topical creams.

ultimate self-care

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London

K i mb e r l y E s p i n e l I nstagram: @thelittleplantation

thelittleplantation.co.uk

Se

ti f u l

ogra t o h P p

hy

Foo cret d

s

to

B ea u

+ Stylin

Epic

Salads

and

g e r rs u B 20

MYTHRIVEMAG.COM

g

More Cabbage, Please!

I know it doesn’t sound as sexy as avocado, and it doesn’t look as pretty as pitaya fruit, but man is it tasty and so, so good for you! It’s all about how you prepare it, of course, but here are some ideas—fermenting into sauerkraut, oven-roasting for cabbage “steaks,” shredding raw in salads, as gluten-free alternatives to tortilla wraps, or cooking with to make my peanut butter cabbage curry. The possibilities are endless.

“ Those who dare to fail miserably can achieve greatly.”

—John F. Kennedy

Secrets to Transform Your Salad!

I think of salads in terms of textures, colors and flavors—and the more I have of each, the better. So usually I go for: + Some leafy green as a base + An herb for added flavor (parsley, basil, coriander, etc.) + Nuts, seeds or croutons + A protein to make it a whole meal—think pan-fried marinated tofu cubes, chickpeas or lentils + A twist for interest—that could be edible flowers, olives, pomegranate, blueberries or any other seasonal fruit + The best dressing ever—this should consist of a fat (nut butter, tahini or a plant-based oil like olive oil), an acid (lemon juice, lime juice or vinegar) and that something special (maple syrup, mustard, tamari, miso, etc.). Bliss!

Salad is playtime, so play, experiment and see what happens.

My 5-Minute Meal Predictable but true—avo on toast with balsamic vinegar for the win.

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Vegan

Makes:

8 ~1 0

burgers

BEETROOT

Walnut and Kale Pesto 1 garlic clove, peeled ½ cup walnuts ½ cup cashew nuts 2 large handfuls of kale leaves, washed and roughly chopped 1 large bunch of basil ½ cup olive oil ½ tsp sea salt, or to taste Pinch of ground black pepper 1 tbsp nutritional yeast (optional) Juice of ½ lemon Quick Pickled Red Onions 2 red onions About 1 cup white wine vinegar Sugar Final Touches Some arugula, washed Burger buns of your choice, heated up (optional) Cucumber ribbons Avocado, sliced thinly Vegan mayonnaise or ketchup

METHOD

In a large bowl, mix the almond meal and oatmeal until nicely combined.

BEA B S R N U RGE Like any good burger, you can add the toppings you like. But, the ones listed below work so well with these burgers and they add lots of moisture, which these burgers need (and which all burgers need, really. I mean a burger without a sauce on top is just plain WRONG). Please check the tips at the end of the recipe before you start.

P r e p a r a t i o n T i m e : 3 0 ~4 0 m i n u t e s C h i l l i n g T i m e : 1 ~2 h o u r s C o o k i n g T i m e : 1 5 ~2 5 m i n u t e s

Ingredients I Can't Live Without Garlic, olive oil, tamari, lime, maple syrup

Kimberly Espinel 22

MYTHRIVEMAG.COM

INGREDIENTS

Patties 1½ cups (gluten-free) oatmeal AKA ground oats 2 cups ground almonds AKA almond meal 2 large beetroots, washed well and peeled 2 (14 oz) cans of black beans, rinsed and drained 2-4 tbsp of olive oil 1 cup ground flaxseeds Small bunch of fresh parsley, washed and chopped super finely 4 tsp onion powder 4 tsp ground cumin 4 tsp ground cardamom 4 tsp vegetable bouillon (or salt if you don’t have this on hand) 1 tsp black pepper Coconut oil or rice bran oil for frying

Chop the beetroot into small chunks and, together with the black beans, blend in a high-speed blender until a thick puree is formed. Add this puree and all the other patty ingredients (EXCEPT the oil for frying) to the oat and almond mixture and stir until nicely combined.

If the mixture looks a tiny bit too dry, feel free to add another tablespoon of olive oil. Shape the mixture into 8-10 patties and put in the fridge for about 45 minutes so the mixture sets and holds together.

As the patties are chilling in the fridge, make your walnut and kale pesto by combining all the ingredients and placing them in a food processor or high-speed blender. You can also use a handheld blender, as I did, if you prefer. Taste for salt and adjust as needed. You can store the pesto in the fridge in an airtight container for up to 4 days.

Next, make the quick pickled red onion rings by peeling the onions and then cutting them as thinly as you can.

Place the cut onions in a small bowl and cover with white wine vinegar. Add a few tablespoons of sugar and stir. Taste and add more if need be. Set aside.

When you are ready to prepare your burgers, preheat the oven to between 325°F and 350°F. In a large frying pan, heat up the frying oil. Pan-fry each patty for 2-3 minutes on each side until crispy. Transfer the patties to a lined baking tray and place them in the oven for about 10-20 minutes.

Finally, assemble the burgers and enjoy!

Tip 1: If you have regular almonds and regular oats, you can grind them down in a food processor to the required consistency. This will add about 5 minutes to your preparation time, though.

Tip 2: This recipe should also work well if you replace the beetroot with carrots!

Tip 3: For a gluten-free option, use gluten-free oats or millet and a bun that’s gluten-free too.

responsible to people and planet

Supplier a cooperative of small-scale organic farmers Our grant helped build an organic training center

Grown in fertile Murcia region of Southeastern Spain Slowly smoked over an oak wood fire

We log over 500,000 miles a year to personally visit our sourcing partners around the globe. We work closely with our growers to ensure fair prices and high quality.

Our partnerships also allow us to direct our giving to the specific needs of each community in which we work.

1-800-669-3275 • NORWAY, IOWA 52318 • WWW. FRONTIERCOOP.COM THRIVE

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Super Vegan Y FLUFF

A C K N ES A P

serves:

4~5

Food P hotography and Food Styling It’s my full-time gig, my passion and what I geek out about at every opportunity! I teach food bloggers how to take their food photography to the next level by offering free food photography resources through my blog, food blogger master classes, online photography mentoring sessions and in-person food-styling workshops.

My Top 3 Food P hotography Tips!

1 . L i g h t i s e v e r y t h i n g . Take time out to study the light around you. Shoot at the same window at different times of the day. Take note of when your food photo looks best. If it never looks good, find a different spot from which to photograph.

2 . P r a c t i c e ! You might not be able to create the shots you

want today, maybe not tomorrow, but if you pick up your camera, day in and day out, you WILL get there.

3 . I n v e s t i n s o m e n i c e p r o p s . It makes all the difference!

Look for mat finishes, wonky rims and neutral colors.

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+s

easo n a l F I G S

P r e p a r at i o n T i m e : 5 m i n u t e s Cooking Time: 15 minutes M a k e s : 1 0 ~1 2 p a n c a k e s

Kimberly Espinel

INGREDIENTS

METHOD

Pancakes 1 cup spelt flour ½ cup plain white flour 2 tbsp arrowroot powder or cornstarch 2 tbsp baking powder ½ tsp ground cinnamon ¹⁄8 tsp ground cardamom Good pinch of salt Zest of 1 small unwaxed organic orange 3-6 tbsp maple syrup 2 tsp apple cider vinegar 1 cup dairy-free milk 4 tbsp rice bran oil

Heat a small dry frying pan on a low heat.

Toppings (Optional) Date or maple syrup Fresh seasonal fruit (we used figs and red currants) Dollop of coconut yogurt

Repeat with the rest of the batter.

Mix the dry ingredients together in a large bowl.

Stir in the wet ingredients until well combined and the texture is only slightly runny.

Ladle approximately ¼ cup of the batter onto the frying pan and cook for 20-30 seconds before carefully flipping onto the other side. Cook for another 20-30 seconds.

Serve with fresh fruit and syrup and enjoy!

From our

your

Š2018 Domino Fo

ods, Inc.

Our sugar cane is sustainably grown in the heart of Florida because we know it ends up at the heart of your table.

Earth Friendly.

Uniquely Deli Delicious. floridacrystals.com

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THRIVE HEALTH

Three Natural Ways to Boost Your Energy The Power of Plants Can Restore Our Bodies

How’s your energy? If you’re feeling fatigued and overwhelmed, it’s time to recommit to healthy living practices that produce vitality and help you thrive. Here are three ways to bring more energy into your mind, your body and your life—naturally!

{1 }

{2 }

Everything Green

Nettle Power

Green foods, green herbs, green sea vegetables— plants with the deepest green give us the most energy. Try collard greens, sea greens like kombu and wakame, and green peas.

The nettle (Urtica dioica) is an herb that strengthens and supports the whole body and increases energy by nourishing the adrenal glands. Throughout Europe, nettle tea is used as a general detoxifying remedy.

Collard greens are a leafy green vegetable that belongs to the Brassica family, a group of vegetables that includes cabbage, kale and brussels sprouts. Collards are considered a nutritional superstar, rich in phytonutrients, vitamins and minerals. Steam or sauté collards with garlic and extra virgin olive oil, drizzle with lemon juice and enjoy a boost of energy for the rest of your day.

Sea vegetables contain significant amounts of protein, in addition to vitamins A, B, C and E. Kombu and wakame are excellent foods to support vitality and have been used for centuries as a digestive aid when served with beans, legumes or tofu. Soak the dried kombu in cold water for an hour and add it to soups or stir-fries at the end of the cooking process. You can also add dried sea vegetables to bean or tofu salads to up your nutrient intake of manganese—an important mineral for energy production in the mitochondria, the powerhouse of our cells.

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To make an infusion of nettles, pour a cup of boiling water onto two teaspoons of the dried herb and leave covered to infuse for 10–15 minutes. Strain and drink. One to three cups of nettle tea taken daily for four to six weeks can nourish even the most depleted nervous and immune systems due to its high content of calcium, magnesium, iron and vitamin C.

{3 }

Essential Aromas The uplifting scent of pure, invigorating essential oils can be just as enlivening as coffee in the morning! *Essential oil of basil (Ocimum basilicum) is one of the most useful oils for relieving mental fatigue. Inhaled using a vaporizer or a tissue, two to three drops give the mind strength and clarity. Basil stimulates and supports the body’s energy levels and fights weariness, colds and depression. *Lime (Citrus medica) is another useful oil known for its restorative and tonic properties. Inhaling lime oil is refreshing, uplifting and ideal for fatigue, especially when that fatigue is accompanied by anxiety or apathy.

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THRIVE HEALTH

Anti-Aging Amazonian Superfruits Alex Tran Instagram: @schimiggy | schimiggy.com There are several wonderful, all-natural ingredients from the Amazon rainforest that have highly beneficial anti-aging properties. We call these organic powerhouses “superfruits,” although most of them come from the nuts and seeds of trees that grow in the rainforests of South America. Here are some of the most effective Amazonian superfruits at combating and protecting against the appearance of aging with skin.

» Açai

» Amazonian White Clay

» Argan Plant Stem Cells

» Brazilian Red Clay

With an abundance of mineral salts and microelements, Amazonian white clay is an excellent skincare ingredient for anti-aging. The clay increases skin elasticity, firmness and clarity, while absorbing impurities and acting as a natural antibiotic destroying harmful microorganisms.

As the only stem cells with a proven ability to penetrate the dermis of the skin, argan plant stem cells are highly effective at skin protection and revitalization. In skincare products, argan plant stem cells can help to reduce up to 26% of fine lines, while tightening and toning skin to increase firmness.

Stimulating blood circulation and the drainage and oxygenation of your skin, Brazilian red clay also has the advantage of being able to increase the elasticity of your skin by as much as 173%. It also improves firmness by 37% and promotes a lifting effect, softening lines and increasing glow.

» Cupuaçu

» Guaraná

» Copaíba

» Pitanga

Some have referred to cupuaçu butter as the “juggernaut” of superfruits, since it is one of the strongest natural moisturizers in the world. The fruit from which the butter is produced is in the cocoa family, and it grows on trees in the South American rainforest canopy.

The creamy pulp of the fruit’s inside is made into the rich butter used in skincare, which, in addition to its benefits as an extremely moisturizing natural emollient, helps maintain skin elasticity to prevent the appearance of the signs of aging.

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Rich in guaranine, a natural caffeine substitute, guaraná is an Amazonian superfruit with compounds that wake up and energize your skin cells to create vibrant, youthful results. Guaraná has wonderful anti-aging and toning properties, reducing puffiness and treating stretch marks. It also helps protect skin from oxidative stress, tightens blood vessels, restores skin’s natural health and reverses the effects of aging.

This Amazonian oil is extremely anti-inflammatory and highly effective at treating skin problems.

Copaíba oil comes from the resin of the sap from a South American tree, and once distilled, the essential oil is a wonderful ingredient in skincare because its astringent properties tighten the skin and help it appear younger. It also significantly reduces the appearance of stretch marks, scars, wrinkles and blemishes.

With its abundance of vitamins, antioxidants and essential oils, pitanga is a wonderful Amazonian superfruit that’s effective at reducing fine lines and blemishes. Pitanga is one of those generous superfruits that help keep your skin healthy (looking so as well), while nourishing and treating into the dermis.

Found on palm trees in the rainforests of South America, açai has been a popular ingredient in diet and skincare products thanks to its nutritional and nourishing vitamin and nutrient contents. It’s rich with a rare form of vitamin C that helps revitalize skin and promote skin cell rejuvenation.

» Murumuru A unique composition of essential fatty acids in murumuru butter makes it a wonderful moisturizer that is more lightweight and won’t clog pores like coconut oil and some other, more well-known ingredients.

Murumuru butter deeply moisturizes, protects and soothes skin while restoring its natural barriers and elasticity.

» Rose Hip Harvested from the seeds that get left behind after a rose has dropped its petals, rose hip essential oil offers protective benefits for skin and helps fight the free radicals that speed the appearance of aging. This superfruit also prevents dehydration with its protective barrier, while fighting under-eye wrinkles and nourishing skin with its fatty acid and vitamin contents.

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THRIVE HEALTH

1. Chew your food properly.

Ayurveda says that how you eat is even more important than what you eat. One of Ayurveda’s golden eating rules is to chew each bite of food 32 times. (It’s the first step in your digestive process, so you might as well do it right!) Chewing properly also encourages you to eat more slowly and mindfully, which Ayurveda also recommends.

4. Eat local, seasonal foods.

What’s growing in your neighborhood is the healthiest fare for your digestive system.

From an Ayurvedic point of view, fresh foods that have been ripened by the sun contain more prana (life force) than foods that are shipped and stored thousands of miles from their harvesting point.

, , 2. Don t eat when you re stressed out, upset or grieving.

When you’re tense or emotionally triggered, your nervous system is in fight-or-flight mode, not rest-and-digest mode. So it will be harder for your body to digest food properly. Instead, engage in a relaxing practice or activity, and eat later, when you’re calm.

8

Ayurvedic Rules for Healthy Digestion

If you’re suffering from digestive unrest, Ayurveda can help. According to yoga’s sister science, many digestive problems are due to diet and lifestyle choices.

That’s actually good news, because it means that we can take our health into our own hands.

5. Take a walk after meals.

The ancient Ayurvedic prescription of walking for at least 15 to 20 minutes after a meal helps food move through the stomach faster. One study of diabetic patients showed that it may also lower blood sugar levels after eating.

Ayurveda is highly individualized, so you’ll get the most benefit from working with a skilled practitioner who can tailor your digestive health program to your specific needs. In the meantime, here are some general rules for strengthening your digestion.

3. Eat regular meals, at the right times of day.

Eat a nourishing breakfast in the morning; your biggest meal of the day at high noon, when the sun (and your digestive fire) is the strongest; and a lighter dinner before sunset, before agni fades. Don’t eat your meals and snacks too close together—this can overwhelm your agni (digestive fire) and lead to gas, bloating, and other forms of indigestion. And no midnight snacking—you’ll regret it in the morning!

Digestive Tips for Your Dosha kapha For sluggish, kapha-imbalanced digestion: Make an Ayurvedic nightcap with pipali (also known as pepper longa or long pepper), cinnamon and cardamom mixed into almond milk.

pitta For acidic, pitta-aggravated digestion: Steep a tablespoon of fennel seeds in a quart of water and drink one cup at the end of a meal, or chew on a few fennel seeds.

vata For irregular, vata-induced digestion: At night, drink six to eight ounces of almond milk mixed with pinches of ginger, cinnamon and cardamom.

6. Get eight hours of sleep.

7. Try yoga nidra.

8. Practice mindful eating.

Sleep has a lot to do with good digestion.

The rest-and-digest function of the central nervous system peaks when we are sleeping. Poor sleep, on the other hand, leads to all sorts of issues that create digestive problems.

Yoga nidra, a deep relaxation practice also known as yogic sleep, can switch on the rest-and-digest function, too.

Try it when you’ve had a poor night’s sleep, or as a prelude to sleep. A skilled yoga teacher can walk you through the process, or you can find guided audio recordings online.

If you’re dealing with digestive unrest, look at how you manage stress. Slow down, in both your life and your eating.

Practice mindful eating in a calm, quiet environment. Give yourself a warm sesame oil massage. Do some gentle yoga and slow, deep breathing.

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INGREDIENTS

Dough 8½ oz spelt flour, Type 1050 5½ oz plant-based yogurt (coconut yogurt) ½ tsp salt 1 tsp organic baking powder 1 tbsp olive oil + slightly more Toppings 1 small zucchini (about 4 oz) 12 oz different bell peppers (varieties as desired) 2¾ oz eggplant 2¾ oz cherry tomatoes 1 clove garlic 1 red onion Olive oil ½ red chili Salt 3 tbsp plant-based cream cheese (almond cream cheese) 2 tbsp herbs such as rosemary, thyme, oregano and basil METHOD

For the flatbread, pour all the ingredients into a bowl and knead to a smooth dough. Coat a 12-inch pan with a little olive oil and heat at a medium temperature. On a flour-dusted surface, roll out the dough to a round base (12-inch diameter). Cook the bread for 2-3 minutes on each side then set aside. Preheat the oven grill at the highest level.

Family Eats Hannover, Germany Carolin Strothe Freelance food photographer + stylist, art director and cookbook author, awarded with the ASMP Taste award in 2018 Instagram: @frauherzblut | carolinstrothe.de

t a ouille t a R

Rinse the bell peppers, dry, cut the large peppers to halves or quarters.

Remove cores, partitions and stalks. Place the bell peppers on a baking tray and grill in the oven for 5 to 10 minutes, until the bell peppers have partially black bubbles. Then, cover the bell peppers for 15 minutes with plastic wrap. With a small knife remove the skin.

Reduce the oven heat to 390°F. Wash the zucchini, pat dry and cut into ½-inch wide slices. Wash the eggplant, dab dry, cut in half and cut into ½-inch wide slices. Wash the tomatoes and dab dry. Peel the garlic clove and finely chop it. Peel the onion and cut into quarters. Heat 1 tablespoon olive oil in a pan. Add the zucchini and eggplant slices, tomatoes, garlic and onion and cook for about 5 minutes on medium heat. Then season with salt.

Spread the flatbread with the almond cream cheese and sprinkle with 1 tbsp of chopped herbs.

Now spread the whole vegetables on the bread and grill under the oven grill for 5-7 minutes. Sprinkle with the remaining herbs before serving.

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large

Fl at br

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4

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small portions

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Dip’s favorite chip!

Slow

g n i v i L s u Delicio Spice It Up, Baking Tips and Wellness Hacks

Michaela Auer. Salzburg, Austria

Lentil Salad

with Roasted Veggies and Non-dairy Yogurt

4

Servings

Instagram: @flowersinthesalad flowersinthesalad.com INGREDIENTS 2 cups brown lentils, rinsed 1 bunch carrots, washed and halved lengthwise (if large) 2 medium sweet potatoes, peeled and diced (about 1-inch cubes) 5 tbsp olive oil 1 organic lemon, washed ¾ cup pomegranate arils 1 cup non-dairy plain yogurt 1 large clove garlic, minced ½ cup parsley, chopped + extra parsley for serving ¾ cup toasted almond flakes Salt and pepper Chili powder (optional) METHOD Preheat the oven to 425°F.

Place lentils and 1 tsp salt in a pot and cover generously with water.

Bring to a boil, then reduce the heat to low and simmer until the lentils are tender, about 20 to 25 minutes.

Drain the lentils and set aside.

Meanwhile, toss the carrots and sweet potatoes with 2 tbsp of the olive oil and a little bit of salt, pepper and chili powder (optional). Roast in the oven for about 25 minutes until browned, tossing them after 15 minutes. Zest the lemon and press out the juice.

In a small bowl, whisk together the yogurt, garlic, parsley, half of the lemon juice, salt and pepper.

When ready to serve, toss the lentils with the remaining olive oil, lemon juice and zest, salt and pepper. Divide among 4 bowls and top with the roasted vegetables, pomegranate, almonds and fresh parsley. Drizzle with the yogurt sauce and serve warm.

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, Michaela s food + wellness tips 1 love Pay Attention to Your Body Start paying conscious attention to what impact food has on your body.

For example, I always struggled with a continuous bellyache. It was not bad and also not always there. But still, I had it. Then I started watching more carefully how my belly felt after I ate specific foods. In the end, I found out that my stomach does not like wheat and too many raw vegetables.

So I reduced those and feel so much better now.

Don’t rush through your life. Enjoy the moment.

presence

herbs

7

9

Drink Hot or Warm Water

3

relax & energize

detox 5

Fresh Herbs

6

They are not only super healthy but also so tasty. In my opinion, they make pretty much every savory dish a little better. I highly recommend growing some of your own herbs at home. All you need is a pot and a little window.

Herbs, herbs, herbs. I love to add fresh herbs to my salads—sometimes cilantro, sometimes parsley, sometimes basil, sometimes all at the same time. They turn the most boring salad into a delicious meal. Fruits also upgrade salads in a great way. Pomegranate, berries, apples, citrus fruits—there’s no limit to creative flavor combinations. For the dressing, I prefer to keep it simple: olive oil, lemon juice, a little bit of maple syrup, salt and fresh herbs,of course. Mix them in a blender, et voilà— it’s ready to be enjoyed.

Spice It Up! Bring on the Cayenne I don’t know why I didn’t pay attention to cayenne pepper before. Now I add it to pretty much every meal.

If it weren’t so hot, I would eat it with a spoon.

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Truth I Know for Sure The truth I know for sure is that nothing is for sure.

truth 8

Oh Hello, Seasoned Salad

Wellness Secret: Oil Pulling

Start every day with 15 to 20 minutes of oil pulling. After that, brush your teeth. Then spoil your body with a cup of hot or warm water with lemon juice. This is pure wellness for yourself. It helps you start the day relaxed and energized.

Especially in the morning, but all throughout the day. When you drink hot or warm water, your body temperature begins to rise and you start to sweat. This helps to release toxins from your body and cleanse it properly. I love to add some lemon juice and ginger, too. These two powerful ingredients are not only healthy but also add a nice flavor to the water.

ripen

4

Best Advice from Your Mom

2

Avocado Tip Always ripen avocados at home. I can’t count anymore how often I’ve had to throw out bad avocados on the day I bought them. Buying firm avocados and keeping them at room temperature at home for two to five days (depending on the fruit) guarantees you a perfectly green avocado when you need it.

Chocolate Mousse with Aquafaba It’s almost unbelievable how good, fluffy and creamy mousse can be when you make it out of the whipped liquid from cooked chickpeas.

INGREDIENTS Falafel ½ bundle fresh parsley, chopped 3 cloves garlic Juice of ½ lemon ½-1 tsp sea salt 1½ tsp cumin Pinch of pepper 1½ cans cooked chickpeas, well rinsed and drained 1 cup rolled oats, finely grated to flour 4 tbsp olive oil 3 tbsp sesame

Parsley Tahini Yogurt 1 cup non-dairy plain yogurt ½ bundle fresh parsley 1 clove garlic Juice of ½ lemon Peel of ½ organic lemon ½-1 tsp sea salt Pepper Toppings 4 pieces pita bread Red cabbage Lettuce Cucumber Red and yellow peppers Spring onions Sprouts or cress Fresh parsley

METHOD Add all yogurt ingredients to a food processor and mix until smooth and creamy. Place in the refrigerator.

Add garlic and parsley to a food processor and mix for a few seconds.

Add chickpeas, lemon juice, salt, 2 tbsp olive oil, cumin and pepper and pulse until incorporated but still slightly chunky. You want to maintain a bit of texture.

Baked Falafel

with Pita Bread and Parsley Tahini Yogurt 4

Servings

Transfer to a mixing bowl and add oat flour. Mix again until a loose dough is formed that’s firm enough to be handled. Taste and adjust seasonings as needed. Set aside for 10 minutes to firm up.

In the meantime, preheat oven to 375°F and prepare a baking sheet.

Wet your hands and form 12 patties roughly ½-inch thick. Coat the patties with the rest of the olive oil and sprinkle each side with sesame seeds. Bake for 30-40 minutes, flipping halfway.

Toast the pita bread. Add the freshly baked falafel and serve with your favorite toppings and the yogurt sauce.

“Life isn’t about finding yourself. Life is about creating yourself.”

A Good Home-Cooked Meal Food is my life and always has been. I grew up on a farm and learned from my childhood how much value fresh, seasonal, homecooked food has for the body. You could say that the focus on a healthy, balanced diet runs through my veins.

Michaela Auer 36

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Celebrating The Everyday Creativity, Love and a Recipe For Happiness Hannah Graham Instagram: @hnnh.gram

My 5-minute Meal Idea A chickpea salad! Quickly mix up some chickpeas and veggies such as cucumber, onion, avocado and cilantro!

Hashtags For Inspo #foodstyle #heresmyfood #planteater #healthyeats #thrivemags #plantbasedfoodie

Ingredients I Can,t Live Without Garlic, onion, nutritional yeast, almond milk, avocado!

Fastest Way To Shift my Mood Taking time for some self-care.

Fav Quote

"In a world where you can be anything, be kind."

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San Diego Food recommendation CafĂŠ Gratitude is the absolute best restaurant spot so far! I often talk about their menu, mission and vibe and highly recommend checking them out.

Hot & Hearty Potato Soup INGREDIENTS 3 medium russet potatoes, chopped 1½ cups carrots, chopped (or about 3 medium-large chopped carrots) 3 cups vegetable stock 4 garlic cloves, minced 1 cup white onion, diced ½ large jalapeño, diced ¹⁄³ cup chopped cilantro 13 oz canned coconut milk 3 tbsp nutritional yeast ½ cup shredded vegan cheese (optional) Salt and pepper, to taste

Toppings ¼ cup chives, chopped ¼ cup shredded vegan cheese ¼ cup cilantro, chopped ½ remaining jalapeño, thinly sliced 1 russet potato 1 tbsp olive oil

Jazz Up Your Salad

METHOD I like to cook the potatoes separately, to ensure the potatoes and carrots are cooked evenly.

For me, avocado transforms just about any dish, but that’s because I have a slight obsession! One way I like to add avo to my salad is by making it into a dressing. Put a ripe avocado in a food processor along with a splash of coconut milk or olive oil, fresh garlic, a squeeze of lemon or lime, fresh herbs, and some salt and pepper.

Such an easy way to to add extra nutrients and flavor!

The Life Changer: Taking Control of My Health My game changer was making the decision to take control of the things that I can, in regards to my health. I may not be able to completely cure autoimmune disease, but I can take steps towards healing my body from the day-to-day struggles. Choosing to do my own deep research and really implement a change was a decision that daily makes a huge difference in my life.

To do this, start by washing the potatoes, then chopping them into bite-sized chunks.

Place potatoes in a large pot with water, making sure the water is covering the potatoes by at least an inch.

Cover and bring to a boil, then reduce heat and simmer until potatoes are tender.

The Perfect Morning Pick-Me-Up! Currently my go-to is a turmeric tea, using turmeric powder, freshsqueezed lemon, and a few spices for flavor, mixed in with hot water.

In the morning or evening. By using the turmeric along with lemon, it’s a double hit!

While potatoes are on the stove, add broth, carrots, garlic, jalapeño and onions to a separate large pot. Cook on medium heat, cover and let simmer, stirring occasionally until carrots are tender.

Once carrots and potatoes are tender, combine and add in coconut milk, nutritional yeast, vegan cheese and cilantro. Stir well, mashing some of the potato chunks to make an extra thick and creamy soup.

The Creative Kitchen

Toppings Heat oven to 400°F.

What inspires me is not necessarily a food or kitchen tool, but the actual atmosphere of the kitchen. For me, it’s so important to set myself up for creativity while working in the kitchen! Whether it’s by turning on music and lighting candles, or changing up the wall color and adding a collection of extra cute, fun kitchenware to work with, the atmosphere is really what plays a big role in the dish that I prepare.

After washing, cut potato into thin slices, spreading out in a single layer on a cooking tray. Lightly coat potato slices in olive oil and cook until crispy, about 10 minutes.

THRIVE

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Love As Much As You Can In reflection of what “wellness” means to me, one of the biggest things is love. I really believe that by truly loving people, it transforms us, body and mind.

The times that I feel furthest from “wellness” are when I’m slacking on how I think or feel towards the people around me. I believe that when we look outside of ourselves and love on others around us, we end up feeling filled up as well. When we feel good about others, and ourselves, it’s much easier to get in tune with the rest of our body.

Healthy Sweet Tooth My favorite thing for the past few months has been a simple sweet tooth fix: dipping dates into a jar of peanut butter!

Coconut Mocha Latte ice pops Hannah Graham

INGREDIENTS Cold brew Canned coconut cream Shredded coconut Vegan chocolate chips Maple syrup (optional for sweetener)

coffee, and the remaining half with coconut cream.

METHOD I used kid-sized cups to make into a latte cup shape, but an ice pop tray would work as well! If using cups, grease them with coconut oil spray to make removing the ice pops easier.

Insert wooden sticks and let semifreeze in freezer before adding on a layer of shredded coconut and more chocolate chips. Be sure to let sit in the freezer for at least 45 minutes first, or the coconut and remaining chocolate chips will sink. Let freeze thoroughly, then enjoy your latte on a stick!

Start with a thin layer of chocolate chips on bottom of cups, then fill halfway with your favorite cold brew

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Add a small splash of maple syrup for a bit of sweetener, if preferred, then stir ingredients together.

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Refresh

Yourself!

Innovative Ideas, Food as Fuel and Boosting Your Immunity

My 5-minute Meal

Berlin, Germany Anna Lena Schmidt Instagram: @anna.culina

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Summer rolls with a sticky peanut sauce. This year I spent so much time practicing my rolling that I believe I could fix a family meal in record-breaking time.

Personal Wellness Anything that helps me reset myself I consider to be wellness. To me, that can be achieved by a mindful yoga practice or even by working on creative projects that let me focus on things that bring me joy, not to forget nourishing my body with healthy comfort food. Wellness can be found in the everyday things.

My Wellness Tips Take time off for yourself each day for two things: 1. Practice stillness through a little meditation.

A calm mind is a peaceful and creative mind.

2. Consciously activate your body through physical exercise, which can be gentle or intense.

Seaweed Pasta Seaweed pasta is one of the most innovative products I discovered this year. Harvested in the ocean, seaweed is considered a very sustainable food. It only requires sunshine to grow. If you are craving the taste of an ocean breeze in your kitchen, just throw some seaweed pasta in the saucepan. I love that it retains its “al dente” texture no matter how long you cook it.

Seaweed won’t replace regular pasta, but it is a very exciting and incredibly healthy alternative.

And did you know that there is seaweed bacon as well?

Flat-leaf Parsley Flat-leaf parsley is such a wonderful herb and completely underrated. It’s far more than just a beautiful garnish! I love adding it to roasted vegetables as it really brings out their flavor.

Since it’s a real superfood with lots of health benefits, there is always a handful of parsley in my green smoothie.

Tea Tea Tea for Boosting Immunity

Try Using Vegetables in Sweet Dishes

For me, it’s all about tea. When the warmth of the tea spreads through my body, it feels like every toxic ballast gets eliminated and washed away. I can’t live without my cup of vitalizing green tea in the morning. In winter, I drink ginger tea with lemon all day, every day—nothing boosts my immune system like this powerful spicy root.

I love to sneak zucchini and sweet potatoes into all kinds of baked goods. I recently got hooked on grain-free porridge made from cauliflower—so creamy and comforting!

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Shaved Fennel Salad with Raspberry Vinaigrette

Anna Lena Schmidt

INGREDIENTS 2 small fennel bulbs (10½ oz) 2 spring onions 1 tbsp lemon juice 1 tbsp fresh dill, finely chopped 5¼ oz whole grain millet ½ tsp cayenne pepper 3½ oz baby spinach 3½ oz fresh raspberries 1¾ oz walnuts, toasted Olive oil Salt and pepper

Dressing 3½ oz raspberries 1¾ oz olive oil 1 tbsp white balsamic vinegar 1 tbsp maple syrup ½ tsp salt METHOD Cook millet according to the package instruction. Drain millet and combine with cayenne pepper, a teaspoon of olive oil and a little salt. Set aside to let cool.

Trim and core the fennel bulbs.

Cut fennel bulbs in half and thinly slice on a mandoline. Finely cut the spring onions.

Combine shaved fennel, rings of spring onion, fresh dill, lemon juice and 1 tablespoon of olive oil in a salad bowl. Add salt and pepper to taste and let marinate for 15 minutes.

In the meantime, blend all ingredients for the dressing.

Taste and adjust flavor, if needed, adding additional maple syrup, salt and pepper.

Add baby spinach and millet to marinated fennel in the bowl and toss well.

Plate salad and top with fresh raspberries and toasted walnuts.

Serve with the raspberry vinaigrette on the side.

Keep Your Ingredients on Display

How To Jazz Up Your Salad

Ingredients I Can't Live Without Lemon, fresh herbs and nuts.

44 MYTHRIVEMAG.COM

A good salad needs exciting textures! I love adding toasted nuts for extra crunch. Blending seasonal fruits to use in a vinaigrette will lift your salad to the next level.

I fill most of my ingredients in jars and organize them in an open pantry. Looking at the ingredients I have unleashes my creativity by triggering unfamiliar combinations, allowing me to come up with fresh ideas for my recipes. Pleasant side effect: You can avoid buying ingredients of the same kind and reduce food waste.

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INGREDIENTS 1 ripe mango 7 oz fresh raspberries 1 can coconut milk (14 oz) 3½ oz filtered water 2¾ oz agave syrup 1 lime ½ tsp vanilla bean powder

Blend the mango cubes with 5 oz of the coconut milk mixture until smooth.

Equally divide the mango puree between 10 ice pop molds and freeze for 1 hour.

Hashtags I Love

For the second layer, blend 5 oz of the raspberries with 5 oz of the coconut milk mixture until smooth.

“Magic is a shift in perception.”

METHOD Squeeze out the lime and retain the juice.

Peel, dice and weigh out 8½ oz of the mango cubes.

Pour the raspberry puree into the molds and finish off with the remaining coconut milk mixture.

Add coconut milk, water, agave syrup, lime juice and vanilla bean powder to a blender and mix until fully incorporated.

#howisummer #happyfood #eattherainbow

Favorite Quote

Cut the leftover raspberries in half and gently press them into the ice pop molds.

Insert the wooden sticks and freeze for at least 6 hours, or overnight.

Mango & Raspberry

ice Pops makes

Food is Fuel A few years ago I had to undergo two belly surgeries. Healthy food has helped me to reconnect with my body after my recovery. Since then, I learned a lot about our fascinating digestive system and how food impacts our gut and overall health. I strongly believe that a healthy diet is a key factor to well-being and balance. I noticed that the more wholesome I eat, the more energy I have and the less sleep I need— Food is fuel!

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Anna Lena Schmidt

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Switzerland Instagram:

@foodie.yuki

Nosh & Nourish Tea Infusions + Herbs I suffered from severe heart disease for six years. I underwent a heart transplant at the age of 29. Before the illness, I ate healthy to be fit, to be attractive. Now I eat healthy to not waste the incredible opportunity that I had.

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Wellness means being healthy in body and mind. It means enjoying life in its fullness and being grateful for every single moment.

I recommend trying the infusions of tea or fresh herbs in cake and cookie doughs.

My favorites are Earl Grey, mint and lavender.

With an epic dressing. My favorite dressings involve fresh fruit and nut butters, like mango and peanut butter.

Something you always have in your bag?

Hand sanitizer. Nothing will stop me from eating with my hands.

INGREDIENTS

Chocolate Crust 1½ cups fine oats 2 tbsp chia seeds 2 tbsp raw cacao powder 12 dates, pitted and chopped 2 tbsp coconut oil, melted 1 tsp vanilla bean paste

Press the dough firmly into the tart pan and refrigerate while making the filling.

Coconut Mint Filling Heat the coconut cream and sweetener on a medium heat until well combined. Add the mint leaves and let them infuse for about 15 minutes.

Coconut Mint Filling 2 cans coconut cream (scoop out the solid part) 2 tbsp agave or maple syrup 20 fresh mint leaves ¼ tsp blue spirulina + ¼ tsp green spirulina (optional, for the color)

Pass the mixture through a sieve, add the spirulina and whisk until well combined.

METHOD

Decorate with fresh mint leaves, chocolate and nuts.

Chocolate Crust Place all the ingredients in a food processor and process until you get a sticky dough.

Spread on the crust.

Let cool completely before placing in the fridge for at least 3 hours to harden up.

Best advice your mom or grandma told you?

My obachan (Japanese grandma) always said, “Ishoku dougen,” which means “You are what you eat.” So, don’t be fast, cheap, easy or fake.

What hashtags do you use to find inspiration + food? #sharethelove #healthyfood #fruits #eattherainbow Ingredients you can’t live without?

Coconut milk, fresh fruits, nuts.

What’s the fastest way to shift your mood?

Ice cream.

One of your favorite quotes?

“Create healthy habits, not restriction.”

Something we wouldn’t know about you?

I ate too much avocado. Now I hate it.

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INGREDIENTS

8 oz sushi rice (about 3½ cups cooked rice) 4 nori sheets ½ mango, sliced thinly 2 carrots, sliced thinly Handful of lettuce, baby spinach and sprouts 1 avocado, sliced ½ cup cooked purple cabbage Teriyaki Tofu Two 9-oz blocks firm tofu 3 tbsp mirin 3 tbsp soy sauce 3 tbsp sake ½ cup potato starch 2 tbsp sunflower oil

METHOD

Rinse and cook the rice in a rice cooker or steam oven. Divide the rice into 4 parts.

Wet your hands and form a 3½-inch square with each part, pressing the rice firmly.

Wrap the squares tightly in plastic wrap and place them in the fridge while making the filling.

With moderation.

And self-respect.

This will prevent them from losing their shape.

Teriyaki Tofu Wrap the tofu with paper towels and place it on a plate. Weight it down with a heavy object for 30 min to drain the water.

To make teriyaki sauce, combine sake, mirin and soy sauce.

Cut tofu horizontally (about ½-inch thick), then into a 3½-inch square.

Coat the tofu with the potato starch, shaking off the excess.

In a nonstick frying pan, heat 2 tbsp oil on medium-high heat.

Cook the tofu squares until the bottom side is golden brown.

Flip and cook the other side.

When both sides are golden brown, pour in the teriyaki sauce. Cook until coated evenly.

These vegan onigirazu (sushi sandwiches) are filled with mango and teriyaki tofu. So easy to make!

Place the nori sheet (shiny side down) over a slightly larger sheet of plastic wrap.

Place the teriyaki tofu in the center, rotated 45 degrees in relation to the nori sheet.

Place remaining ingredients on top and cover with a rice square.

With the help of the plastic wrap, fold the corners of the nori sheet over the stack and seal them with some water.

Fold the plastic wrap firmly over the stack and set aside for a couple of minutes to soften the seaweed.

Cut in half with a sharp, wet knife.

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INGREDIENTS

Almond Crust 1 cup almonds, chopped ½ cup oats 1 tbsp almond butter 9 dates, pitted and chopped 1 tbsp water Apricot Filling 1 cup almond milk 1 cup coconut milk 4 organic apricots, pitted (skin on) and chopped 1 tbsp agave 1 tsp lemon juice ½ tsp vanilla bean paste 1 tbsp cornstarch ½ tsp agar-agar

Press the dough into the tart pan and refrigerate while making the filling.

Apricot Filling Place all the ingredients except the cornstarch and agar-agar in a food processor and blend until well combined. Pass through a sieve and pour the mixture into a saucepan.

Add the cornstarch and agar-agar and bring to a brief boil, stirring continuously.

Pour into a bowl and let cool until lukewarm, stirring from time to time.

METHOD

Almond Crust Place all the ingredients in a food processor and process until you get a sticky dough.

Spread the filling on the crust and place into the refrigerator for at least 4 hours.

Apricots taste like summer.

Or summer tastes like apricots?

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Life Truth Kindness is the key to happiness. It doesn’t cost a thing, and it makes us and people around us genuinely happy. In a world where you can be anything, be kind.

The Rainbow

i n My Ki tc h e n T r a n s f o r m Y o u r M e a l s , H e a lt h Hac ks + N e w I n g r e d i e n t s to T ry Nensi + Slaven Beram, Croatia Instagram:

@alltheworldisgreen | rainbowinmykitchen.com Food photography: Nensi Beram

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Wellness Secrets That Transform Your Health A good night’s sleep and lots of walking make a huge difference. A vast majority of people are sleep-deprived and they don’t even know it.

That can lead to so many health issues, such as immune system problems, cancer, diabetes, depression, a decline of cognitive function, memory loss, weight gain, anxiety and so on.

Getting your eight hours of sleep is one of the best things you can do for your health. Also, walking is the best exercise for almost anyone.

Although experts say that 10,000 steps a day is a good number to reach, any amount of walking will likely benefit your health.

No urishing Yo urself

Find Yo ur Balance

Eating healthy means so much more to us than just fueling our bodies. From our personal experience, eating healthy means expressing a great love and kindness for yourself. Also, having our own garden, besides providing us with fresh, organic produce, teaches us gratitude, patience and consistency. You just somehow feel more connected to the food you eat, and it changes the way you think about food and life in general. Thich Nhat Hanh says it beautifully: “Each time you look at a tangerine, you can see deeply into it. You can see everything in the universe in one tangerine.” That is something we should all keep in mind.

There is that old Buddhist parable about tuning the strings on the lute. It says that strings shouldn’t be too tight or too loose in order for the lute to produce a beautiful sound. It’s the same with everything in life.

If you apply too much energy, you become neurotic and restless, and if you apply too little, it can lead to laziness and depression.

Finding the right balance is the key to wellness.

we llnes s Secrets

Foodie Travel Eating in Prague

Our favorite city is Prague.

It has that old European bohemian feeling with so many vegan restaurants and a great selection of vegan food. Also, during summer they have a couple of vegan festivals worth visiting.

The Perfect Weekend Ge taway In Croatia Croatia has hundreds of islands and our favorite is Lastovo. It has everything that we love—hiking trails, a clean sea, great food, and it is not very crowded. A perfect place to relax and recharge your batteries.

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INGREDIENTS 3½ oz chickpea flour 1 tbsp chia seeds 2 tbsp sunflower seeds 2 tbsp sesame seeds 2 tbsp pumpkin seeds 3 tbsp water 2-3 tbsp olive oil ½ tsp baking powder Pinch of oregano Salt, to taste

Roasted Beet Hummus 2 cups chickpeas, cooked and peeled 1 big beet, roasted Juice of ½ lemon 2 cloves garlic 1 tbsp olive oil 6-7 tbsp sesame seeds, toasted Salt, to taste METHOD Roasted Beet Hummus Put all ingredients in a high-speed

blender and process until the mixture is smooth and creamy.

Tarts Preheat oven to 355°F. Brush 6 tart molds (2¾-inch diameter) with a little bit of olive oil.

SAVORY TARTS with Roasted Beet Hummus

Combine dry ingredients in a bowl. Add 2-3 tablespoons olive oil and 3 tablespoons water. Mix and knead with your hands until it all sticks together.

Spread the dough into 6 tart molds and bake for 20 minutes until crisp or lightly golden.

Remove from the oven and let it cool down completely.

Fill the tarts with roasted beet hummus and top with green peas and sprouts.

Making Desserts With Chickpeas Have you ever tried desserts made with chickpeas? If not, you should. They are not only extremely delicious, but also very good for you. Chickpeas are high in protein and fiber, low-glycemic and gluten-free, and great in brownies, muffins, bliss balls and cookies.

CO CONUT, LEMON and BERRY Cheesecake

Nensi + Slaven Beram INGREDIENTS Crust 3 oz roasted almonds ¹⁄³ oz shredded coconut 3 dates, previously soaked for minimum 1 hour 1 tbsp agave 1 tbsp coconut oil

agave nectar. Process until mixture sticks together. Adjust sweetness.

Coconut and Lemon Filling 7 oz cashews, previously soaked for minimum 4 hours 3½ oz coconut cream, the thickened coconut cream from a can of full-fat coconut milk Juice of 1 small lemon 3-4 tbsp agave ²⁄³ oz shredded coconut 3-4 tbsp almond milk

Place it in the fridge.

Extra 3½ oz fresh raspberries 3½ oz fresh blueberries Some extra berries for decoration METHOD Crust Line the base of a 5-inch springform cake pan with baking paper.

Place almonds in a food processor and process until they are finely ground. Add shredded coconut, drained dates, coconut oil and

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Once it’s all combined, press the crust mixture into the cake pan, making sure you press it out evenly.

Coconut and Lemon Filling Drain cashews and place them in a blender. Add coconut cream, lemon juice and agave. Blend on high speed until the mixture becomes creamy.

Add shredded coconut and blend again briefly. If the mixture is too thick, feel free to add 3-4 tablespoons almond milk.

Gently fold in fresh raspberries and blueberries with a spatula.

Pour the filling over the crust.

Place the cake in the freezer to set for at least 3-4 hours.

Before serving, top it with more berries and edible flowers.

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INGREDIENTS 2 tbsp olive oil 3 cups leeks, chopped 2 cups sweet potatoes, chopped ½ cup carrots, chopped ½ cup mango, chopped ½ cup smoked tofu, chopped Thumb-sized ginger, minced 1 cup red lentils 4 cups water 3½ oz coconut cream (thick cream from a can of full-fat coconut milk) 2-3 tsp turmeric ¹⁄³ tsp coriander powder Ginger powder, optional Salt METHOD Rinse red lentils well and let them drain thoroughly.

In a large pot, heat 2 tablespoons of olive oil over medium heat. Add leeks, sweet potato, carrots, mango, smoked tofu and ginger and cook for about 5 minutes.

Now add red lentils and water.

Bring the mixture to a boil. Season with a little salt, add coriander powder and turmeric.

Cover, reduce to a simmer and cook for about 20 minutes or until the lentils are tender. After about 10 minutes into cooking, add coconut cream and stir well.

Check the seasonings and add more salt and spices if needed.

Nensi + Slaven Beram

RED LENTIL DHAL with MANGO and COCONUT CREAM Our 5-minute Meal We always have some rice noodles, ripe avocado and a lemon in our pantry.

That is all we need to create a delicious 5-minute meal.

yum!

More Miso!

It is very nutritious and has a variety of health benefits. As a fermented food, it provides the gut with beneficial bacteria and aids digestion. We use it for sauces, spreads or to make a miso soup.

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Have You Tried Gluten-free Teff Flour?

We recently discovered teff flour and we really love it. Teff is an ancient grain from Ethiopia and Eritrea. It is gluten-free, which makes it a great option for people with gluten sensitivities. It has a delicious nutty flavor, is great for all kinds of baked goods and combines so well with chocolate.

Serve in a bowl and top with roasted sweet potatoes, sautéed collard greens, parsley and red cabbage.

Drink Up + Dandelion Root Tea! Our number one ingredient for detoxing and cleansing is plain water. Also, we love drinking dandelion root tea from time to time. It does wonders for your liver, gives you healthy skin and helps your digestion.

de tox

Our Super Salad Dressing

Using Nut Butters in Baked Goods

Our favorite dressing is made with sundried tomatoes, a teaspoon of vinegar, garlic, basil leaves and a few teaspoons of olive oil. So easy to make and so very delicious!

They are a great way to add nutrition and flavor to many plant-based recipes such as brownies and cakes.

,,,,

Don't ask yourself what the world needs.

Ask yourself what makes you come alive then go do that. Because what the world needs is people

alive.,, ,,

who have come —HOWARD THURMAN

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Longueuil, Québec

Fast, Fun,

Keto Eats Plus, Her Ketogenic Diet + Tips + Fav L i v e r - C l e a n s i n g H e r b s Elisabeth Larocque Instagram: @touchenaturelle

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T h e I m pa c t of Food O n M y H e a lt h It’s been a game changer. I think people are now starting to realize that what they thought were genetic diseases are in fact tied pretty closely to their lifestyle and food choices.

Being mindful of insulinogenic foods as well as including more leafy green vegetables has completely turned my health around—both mentally and physically. It’s like this heavy, gloomy cloud has been lifted off my life.

My Ketogenic Diet Switching to a ketogenic diet a few months ago has made a huge difference.

Although I have tried many ways of eating in the past, none of them has had the positive impact that a high-fat, low-carb diet has.

Being in ketosis has healed my gut, calmed the overall inflammation in my body and improved my mood considerably. Although I am aware that it seems pretty strict and hard to follow, I recommend that everyone do their research and at least approach the medical benefits of it with an open mind.

Intuitive Intermittent Fa s t i n g I practice intuitive intermittent fasting, meaning I only eat during an eight-hour period during the day. However, since it is important to listen to your body and hormonal fluctuations as a woman, I allow myself to eat if I’m especially hungry or simply feel like it. Intuitive intermittent fasting definitely brings me more mental clarity.

M y W e l l n e s s Pa s s i o n

LiverCleansing Herbs Liver-cleansing herbs are a staple for me.

The detoxing effect of dandelion and milk thistle is incredible.

I tend to be pretty passionate about alternative medicine, supplements and health in general. If I had to pick one thing, I’d encourage everyone to research the importance of vitamin K2 in cardiovascular and dental health.

My Food Tip Add a touch of sweetener in savory recipes to balance everything out. That is why my mum’s tomato sauce is the best: she uses a lot of onions, which release their sweetness when they are cooked, and she also counteracts the tomatoes’ acidity by adding a little bit of sugar as well.

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Elisabeth Larocque The Oil For A F l av o r f u l S a l a d The best way to improve a salad is definitely by swapping olive oil for toasted sesame oil in dressings. People often tend to choose bland-tasting oils, whereas, in my opinion, toasted sesame oil has this delicious and strong nutty flavor that makes all the difference. Also, adding a touch of sweetness can guarantee you compliments on your dressing skills. Don’t tell them I told you!

Something New To Try A fellow Canadian blogger, @sciencefourchette, has this very interesting approach on nutrition: she recommends picking a vegetable and building your meal around it instead of seeing it only as a side dish. I thought it was such a good idea! I have been practicing that exercise and it has noticeably upped my general vegetable consumption.

INGREDIENTS Base 1 small cauliflower head 1 medium red bell pepper 4 tsp avocado oil 4 tsp olive oil 1 tsp onion powder 1 tsp garlic powder 1 tsp salt ¼ tsp black pepper 1 tsp paprika ¼ tsp turmeric 10-15 drops liquid piri-piri

Toppings 10 olives 5-10 pickled jalapeños 5 fresh cilantro leaves 3 tbsp chopped green onion 1-2 sprinkles of nutritional yeast 1 tbsp chopped pine nuts 1 whole avocado

METHOD Start by pulsing the cauliflower florets in a food processor until they look like rice.

Chop the red bell pepper into small bits.

At medium-high heat, sauté the red bell pepper in avocado oil for 2-3 minutes (or until it starts to slightly soften).

Add in cauliflower “rice,” olive oil and all the spices. Cook for about 5-7 minutes at medium heat. Stir constantly.

Transfer into a bowl and top with olives, pickled jalapeños, fresh cilantro, green onions, nutritional yeast, chopped pine nuts and a whole avocado.

Serve and enjoy.

1

large bowl vegan keto

5-minute Piri-Piri Spiced Cauliflower “Rice” Salad

Ingredients I Can’t Live Without Fleur de sel, avocado and almond butter.

Strawberry-Coconut Espresso Ice pops vegan keto

6

Coconut Layer ½ cup canned coconut milk 2 tbsp sweetener ¹⁄8 tsp xanthan gum Strawberry Layer ½ cup canned coconut milk 2 tbsp sweetener ¹⁄8 tsp xanthan gum 4 medium strawberries METHOD Start by blending the ingredients of each category and transferring them into separate measuring cups.

It takes two years to learn to speak, but it takes a lifetime to learn to keep quiet.

My 5-minute Meal

ice pops

INGREDIENTS Coffee Layer 1 cup canned coconut milk ½ cup espresso ½ tsp xanthan gum 4 tbsp sweetener (I chose a stevia powder blend that has a 1:1 sugar ratio)

Fav o r i t e Q u o t e

Then, add about 2½ tbsp of the coconut mix in each mold. Freeze for 30 more minutes.

It would probably be a huge mache salad with tons of cucumber, avocado and macadamia nuts.

Add 3 tbsp of the strawberry mix on top of the frozen layers. At this point, pop in your wooden sticks, then freeze the molds again for 30 more minutes.

Fill with the rest of the coffee mixture.

Freeze for at least 6 hours (ideally overnight).

When they’re perfectly frozen, run the molds under hot water for 30 seconds, then take the ice pops out by wiggling them gently. Don’t force them out. If they don’t come out easily, place them under hot water a little longer and try again.

Enjoy!

Fill each mold with 2 tbsp of the coffee mix. Freeze for about 30 minutes.

Worth The Money Cocoa butter! I think a lot of people are on the fence about buying it because of its cost, but I can definitely say it is 100 percent worth the investment. The texture it brings to desserts is incomparable, and I mean, who doesn’t enjoy that natural chocolatey flavor anyway? My recommendation would be to include it in a fudge recipe.

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Š 2018 A l l ri g hts res erv ed .

K I TC H E NA I D a nd t he d es i g n of t he s ta nd mi x er a re tra d ema rk s i n t h e U. S . a n d e lse w h e re . Use d u n de r l ice n se in Ca n a da .

FOR EVERYTHING YOU WANT TO MAKE. TM

Tu r n yo u r st a n d m ix e r in to t he cu l in a r y ce n t e r o f yo ur kit ch e n . Wit h o ve r 1 0 d i ff erent at t a ch m e n t s,* yo u ca n m a k e e ve r yt h in g fro m fre sh pa s ta to bu rge r s, ve ggie n o o d le s a nd m ore.

E x plo re yo u r po ssibil it ies a t Kit ch e n A id.co m

* A t ta c hments s ol d se pa r a t e ly.

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MARANDA PLEASANT

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ideas

nourished naturally

our top wellness tips

5-minute meals

Well Fed

Celebrated Gathering Ideas

the fit kitchen

healthy family recipes Sti r-F ry Sliders

I n n o vat i v e Burgers Lea n M ea ls Keto Ea t s C l ea n Dess e r t s

Many of today’s most influential companies have become successful by cutting out the middleman and passing the benefits of a more direct relationship on to you, the consumer. It’s a strategy that has proven beneficial to nearly everyone except, of course, the middleman. “When I finish my degree, I want to become a middleman,” is not currently the chosen dream of our most ambitious youth. This development is nothing new to us. We’ve been cutting out the middleman for over 25 years by finding a way to go straight from oats to oatmilk, instead of feeding the oats to a cow and letting the cow preprocess the oats into milk.

But just because we were ahead of the middleman curve doesn’t mean we know who is going to win the World Series or if we are actually living in a simulation. All we know is how to make oatmilk. Our ability to predict the future beyond that is far from dependable.

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contents vibrant health 20

Nourished naturally: wellness hacks, recipes and cooking secrets for your fam

Slimming + immune-boosting smoothie ingredients to try

The fit, healthy kitchen: recipes, meal prep, keeping it simple and keys to vibrant health

Creating wholesome meals and a balanced diet, mouthwatering recipes and fun health hacks

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Epic

burgers + pizza

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thrive wellness 08 Why we’re obsessed with pomegranates!

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Oatly milk chia pudding smoothie parfaits

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Pomegranates!

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Healing power of herbs

Keep colds and flu at bay with our natural remedies

So you want to try CBD? What you should know

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Business as a force for good: Alaffia’s mission to make a difference in thousands of children’s lives

38 57 62

Ayurveda tips for clear, glowing skin Editor’s picks! Our fav products Let’s get rooted: health benefits of your favorite root veggies this season

Well Fed

Let’s just stay in bed: perfect weekend recipes and brunch ideas Well fed: fast, easy recipes for the entire family Celebrate fall with stir-fry, sliders and margaritas Epic burgers, pizza and literally eating the rainbow Fun, decadent family recipes, and cooking with love

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!

Cashew Lemon Chia Pudding with Blueberry Chia Jam INGREDIENTS 2 oz chia seeds 7 oz cashew milk 1½ oz coconut sugar Zest from 1 lemon ½ tsp vanilla extract

Jam 9 oz frozen blueberries 1 oz chia seeds 2 oz coconut sugar Juice from ½ lemon METHOD Whisk chia seeds, sugar and lemon zest together in a bowl. Add in milk and vanilla

extract and stir until fully mixed.

Chill in the fridge overnight.

To make the jam, warm frozen blueberries until they’re soft enough to be mashed with a fork.

Add in lemon juice, sugar and chia seeds and stir to combine.

Heat for a couple of minutes (can be done in the microwave) and set aside to cool.

THRIVE

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Consuelo Morcillo

Marinated Artichoke, Pesto, Cherry Tomato P u f f Pa s t r y P i z z a

In g r e d i e n t I C a n ’ t L i v e Without Chili flakes!

Ta h i n i T i p I’ve been getting my tahini from Arabic specialty food stores instead of health shops, and it does make the biggest difference. My hummus is on another level right now.

Truth I Know For Sure Carrots belong on salad, not carrot cake. Ha. Seriously, I cannot stand carrot cake, and that’s saying a lot, because I live for cake.

Fa s t e s t Way T o S h i f t My Mood Play me some songs from the ’80s!

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INGREDIENTS 1 puff pastry sheet Handful of ripe cherry tomatoes 5½ oz dairy-free mozzarella Handful of basil

Pesto 1¾ oz fresh basil 2¾ oz cashews 1 oz nutritional yeast 1¾ oz extra virgin olive oil 2 garlic cloves 1-2 tbsp water (optional) Salt and pepper, to taste Artichokes 8-10 canned artichoke hearts Juice from ½ lemon 1 tbsp olive oil Dash of powdered onion Dash of powdered garlic Dash of chili powder Dash of oregano Salt and pepper, to taste

METHOD Pesto In a powerful food processor, blend cashews until a paste forms. Add in basil and oil and blend until smooth. Add in chopped garlic, salt, pepper and nutritional yeast and blend again. If mixture is too thick for your liking, add some water or extra oil.

Artichokes Cut the artichoke hearts into small pieces. Add in herbs and spices and toss to combine. Drizzle with lemon and oil and let them marinate while you prepare the rest of the pizza.

Pizza Preheat oven to 400°F. Lay puff pastry sheet flat and roll the edges. Top with 3-4 dollops of pesto (you will have extra pesto, but I recommend not lowering the amounts of pesto you’re making since it can be harder to blend that way). Add in the sliced tomatoes and artichokes. Top with dairy-free mozzarella cheese. Bake for 20-22 minutes or until pastry is golden and cheese is melted. Once it’s cooled a bit, top with fresh basil and enjoy!

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Why We’re Obsessed Poms Just A Few Benefits of Pomegranates and Their Juice This delicious fruit has a multitude of benefits, including building immunity, reducing free radicals and aiding in weight loss. It is perfect as a juice, or add the tangy seeds to any salad or meal for an instant pick-me-up.

{2} Reducing Joint Pa i n + B l o o d Pressure {1 } Antioxidants For A H e a lt h y H e a r t

Arthritis is a chronic illness caused by severe joint inflammation. Pomegranates have antioxidants that help calm the body and reduce inflammation. Some studies show that pomegranates may help prevent the production of the cartilage-destroying enzymes that the body produces when suffering from arthritis. Pomegranates can also help control high blood pressure, which often leads to other heart issues. Pomegranate juice and pulp can be a natural way to manage blood pressure.

Antioxidants are important for a healthy and balanced functioning of your vital organs. Many diseases can be avoided with an adequate consumption of antioxidants. They fight free radicals that have an adverse effect on our bodies. This is also beneficial in the anti-aging regime. Antioxidants help build a wall that protects the body both externally and internally. Pomegranate juice is comparatively higher in antioxidants when its seeds are crushed along with it. This helps clear the arteries of cholesterol and maintain heart health. Many studies show the positive effects of pomegranate juice on blood pressure as well.

Punicalagin is a compound found in pomegranates and is responsible for the strong antioxidant activity this fruit carries. A study found that punicalagin promotes healthy coronary function while counteracting vascular inflammation and oxidative damage.

Antioxidants also buffer the effects of free radical damage to your cells caused by oxidation. Free radicals are produced by functions within the body and elements outside the body, such as radiation from the sun. You can’t stop free radical occurrence and oxidation, but you can consume foods that help neutralize their potential damage. Research also shows that eating pomegranate seeds and drinking pomegranate juice can increase oxygen to the heart.

{3} Aids Digestion A lot of gut-related problems in the body are due to poor digestion.

The fiber present in pomegranates helps maintain a healthy gut. It has also been observed to reduce the chances of Crohn’s disease and the development of stomach ulcers.

Pomegranate juice can be used on a daily basis.

{ 4 } M e g a V i ta m i n s There is an abundance of vitamins in the pomegranate, such as vitamin C, vitamin E and vitamin K. A daily intake of whole pomegranate or juiced pomegranate will help you get an adequate amount of nutrients.

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Conscious Company Feature

Business as a Force for Good

A Narrative That Needs Rewriting

Matt Barrett TWITTER: @AlaffiaSkinCare Instagram: @alaffia

alaffia.com

n the villages of Nadagou and Tamangue, structures of roughlyhewn wood beams, siding of corrugated tin and roofs of interwoven grasses are built, and then rebuilt. They are rained on and blown over, again and again, like an alternate version of “The Three Little Pigs.” In this adaptation, however, the many straw houses are the result of a community coming together, collecting the materials and working as a team to provide primary schools and basic education for their community’s youth. According to the fables we’re brought up on as children, we’re taught that characters who embrace virtues such as selflessness, patience and commitment should live happily ever after, yet that is not the case for the people of Nadagou and Tamangue. Their houses are being blown down, and tragically, the wolf, in the guise of poverty, is devouring a community’s children.

In this story, the figurative is quite literal.

It is more than being unable to afford

an education—the cost of uniforms, school supplies and annual fees—or the other manifold barriers that arise—teen pregnancy, transportation issues, the day-today challenges, etc. During the rainy season of 1996, the village of Nadagou lost several elementary students to drowning on their way to school. They were trying to cross a river, slipped and were swept away. In what world do children die for an education, where reality reads as a backwards cautionary tale?

The wolf is poverty; it is a group of kindergarteners having class on the ground for lack of desks, children walking nine miles from Tamangue to attend school in Nano and 379 primary school students (between Nadagou and Tamangue) unable to learn every time the rains come and their schools collapse. It is a narrative that needs rewriting, and Alaffia is doing so through the construction of brick schools that will not blow over, donated school supplies and Bicycles for Education.

“According to the fables we’re brought up on as

c h i l d r e n , w e ' r e ta u g h t t h at c h a r a c t e rs w h o e m b r a c e

v i r t u e s s u c h a s s e l f l e s s n e s s , pat i e n c e a n d c o m m i t m e n t s h o u l d l i v e h a p p i l y e v e r a f t e r , y e t t h at i s n o t t h e case for the people of Nadagou and Tamangue.”

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We asked Alaffia’s founder and CEO, Olowo-n’djo Tchala, why giving back was so important.

It is clear to us that Africa will not rise out of poverty if educational opportunities are not provided for our brothers and sisters. One of Alaffia’s core beliefs is that it is our moral duty to give others a chance if we possess the ability to do so. Supporting education by building schools in our poorest communities in Togo is a way we can give many children a chance at once. These children are the future of Togo; they all deserve access to learning, regardless of their economic status. Therefore, on your behalf and with your continuing support of Alaffia, we are able to pledge the building of two schools this year.

We thank you wholeheartedly for making it possible for us to continue supporting our communities in this manner. I was once one of these children, yearning to go to school, and I know what a difference it makes to be granted a chance in life.

alaffia

Herbs + Spices

g n i l a e H e h T s b r e H f o r e Pow Understanding Herbs Botanicals Annie B. Kay

A

s a nutritionist, my tool bag for helping people cultivate and maintain balance contains whole, plant-based food, nutritional supplements and my favorite ingredients: herbs and botanicals. Herbs are any plants with leaves, seeds or flowers—used to season food, medicine or perfume—that die down to the ground after flowering.

Botanicals are plants used in the same way that are not herbs, such as spices (nutmeg, cinnamon) or fruit (black pepper).

Food and herbs are the way to go for everyday healing. If your nutritionists and herbalists can be facilitators in collaboration with you to create your own medicines and tend your own healing, that’s usually the most effective relationship.

Herbs and botanicals can nourish your physical body, and they can also work on a more subtle level. The preparation of the herb will determine how and where it will operate. For example, culinary herbs like basil or oregano in a recipe will operate primarily on your physical body. A tincture (an herb infused into alcohol or another medium) operates on a deeper or more medicinal level, and an herb essence works on a more energetic, subtle level.

Herbs and botanicals are live beings; you can think of them as allies rather than consumables. Each of us has particular

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plant allies that we can get to know, who will come to our aid when needed. Ideally, we’ve known our herbs as infants in the form of seeds, we’ve lovingly pressed them into wet mud in our yards in spring and watched them sprout, guarding them (or most of them) from hungry varmints.

Herbs are bio-complex; each herb contains a large variety of compounds, with particular actions that work as a whole. Unlike supplements or pharmaceuticals, which are highly refined and isolated compounds, herbs are whole and complex, and their effect is the result of complex beings (you and the herb) interacting.

Thus, for physical balance, use herbs in your culinary life. A pesto made with wild herbs is a powerful medicine with a range of properties (anti-inflammatory and antiseptic, for example). Experiment with wild herbs you find (safety first—please don’t eat anything you are not sure is edible), blended with fresh green herbs that you grow or purchase. Here’s to healing!

Annie B. Kay, MS, RDN, C-IAYT is an integrative dietitian, yoga therapist and plant alchemist who offers individual consultations, guides herb walks and plant-connection workshops, and teaches internationally.

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THRIVE HEALTH

Keep Colds and Flus at Bay the All-Natural Way Food & lifestyle choices are our most powerful tools for taking our health into our own hands.

Annie B. Kay

It might seem like summer is just now ending, but now’s the time to start preparing for flu season. Here are a few ways to boost your body’s immunity naturally and stay healthy all winter long!

3 1 Remember That Plants are Healers.

Choose a plant-based diet filled with a rainbow of phyto (plant) nutrition. Some phytonutrients are antibacterial and/or antiviral, like the allicin found in garlic. Other immune-boosting foods include antioxidant-rich watermelon, broccoli, elderberry and acai berry; button mushrooms, containing the nutrients niacin and riboflavin; spinach, which is packed with vitamin C; and sweet potato, full of vitamin A.

2

Cultivate Balanced Bugs.

Probiotics (literally “pro-life”) are found in fermented foods like soy or coconut yogurt, and in sauerkraut and tempeh (fermented soybeans). Our gastrointestinal tract is populated with more bugs (bacterial cells) than all the other cells in the body combined, and these bacterial cells are central to immunity.

If fermented foods don’t top your list of favorites, a high-quality probiotic supplement is a good stand-in. If you have never used one and wonder if you are a good candidate, check with a licensed nutritionist.

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Keep Your Diet Clean.

Minimize smoking, drinking alcohol and eating foods with a higher chemical load, like processed foods and refined sugars. Drink plenty of clean water, and choose organic produce when you can.

The Environmental Working Group offers the Dirty Dozen List of produce that you should only buy organic, and the Clean 15, produce that has a lower chemical load even when grown conventionally.

Move.

Physical activity—even moderate activity, such as walking 30 to 60 minutes each day—has been shown to enhance immune health. Yoga class is an immune-enhancing multitasker, as it provides moderate movement while also easing stress and increasing flexibility.

4

5

Rest & Sleep.

Stress, over time, undermines immunity and whittles away at our ability to prevent colds, flu and other health conditions. Getting adequate sleep, as well as having an outlet to relieve stress, particularly if it’s deep relaxation, has been shown to support immune health.

Each of us has our genetic inheritance, a particular lifestyle we choose and a way of eating that reflects what we like to eat and who we are on the deepest of physical and emotional levels. In my nearly 30 years of practice, I have seen many individuals transform their lives through modest changes in lifestyle practiced regularly over time. Anyone can make these changes, particularly if they have the support of a health professional—a licensed nutritionist, health coach or other qualified practitioner.

From preventing the flu to minimizing the risk of cancer or other chronic disease, food and lifestyle are the most powerful tools we have.

Annie B. Kay, MS, RDN, C-IAYT is an integrative dietitian, yoga therapist and plant alchemist who offers individual consultations, guides herb walks and plantconnection workshops and teaches internationally.

health

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Wellness to me

Wellness means calm, lots of space, walking in nature, a good book and gardening.

Herrenberg, Germany

Fast, Easy Favorites

d e F l l e W Kathrin Salzwedel @klaraslife klaraslife.com

Instagram:

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"Enjoy every single day." fav q u o t e

Epic

Salads & Dressings You can make salads in many ways.

Add berries or pear/apple slices in your salad with beans, fennel, olives or grains.

It tastes so good, and for dressing I always love to use mustard and fresh herbs like dill, parsley or chives. Also, you can add a little bit of soy sauce.

G r e at F o r Cleansing

My 5-Minute Meal

Peel Ginger With a Spoon

M y Fav C i t i e s For Food

I love lemon water and ginger.

Or green smoothies.

A delicious sandwich with avocado, tomatoes, herbs, cress and hummus. Or a quick salad.

It’s super easy and you don’t cut too much. Use local products as much as you can and don’t forget to experiment.

Porto or Berlin. They’re food paradises.

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Siam -soup-

INGREDIENTS 2 oz glass noodles 1 spring onion 1 stalk lemongrass 4 fresh shiitake mushrooms 1 slice ginger 1 small pepper 3 tbsp sesame oil 1 clove garlic 1 dried algae leaf 2 tsp miso 2 tbsp red curry paste 1 tbsp tomato paste A chili pod 5 oz coconut milk Zest of ½ untreated lemon Fresh cilantro Paprika

METHOD Cook glass noodles according to the package instructions.

Knock the lemongrass with the back of the knife and then cut into thin slices.

Best

- va n i l l a c r e p e s INGREDIENTS 2 tbsp vegan butter, melted 2 tbsp sugar 6 oz flour 5 oz milk (vanilla oat milk) ½ tsp Bourbon vanilla 1 tsp baking powder METHOD Add all ingredients in a large mixing bowl and mix well. If the dough is too thick, add some sparkling water.

In a medium-sized pan, fry the crepes golden brown on both sides. Fold and serve with nut cream and berries.

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Finely chop garlic, chili and ginger.

Cut the shiitake mushrooms in 3, cut the spring onions into thin slices. Cut algae leaf in squares.

Heat sesame oil in a saucepan and sauté garlic, pepper and ginger for 1 minute. Add miso, red curry paste and chili.

Add 13½ oz of hot water and bring to a boil. Add the coconut milk, paprika and tomato paste and stir. Simmer for 2 minutes.

Add the algae, part of the coriander, lemon zest and shiitake mushrooms to the hot soup and let it steep for a while.

Pour soup into small bowls, add glass noodles and serve with spring onions and cilantro.

, Lil

H e a lt h S e c r e t Prepare your breakfast in the evening, so you’ll have more time and less stress in the morning.

This works well with overnight oats and bircher muesli.

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The Original Black Elderberry Extract.

Now with more great tasting ways to give you the immune support you need.* @sambucol

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www.SambucolUSA.com For special offers, coupons and to find a store near you. *These statements have not been evaluated by the Food and Drug Administration These products are not intended to diagnose, treat, cure or prevent any disease.

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Leicestershire, England

Instagram: @samanthahadadi thenourishednaturally.co.uk

Wellness for me is a rounded, complete thing.

It’s looking after your body and mind and ensuring you’re in the best possible place you can be. It’s knowing what goes into your food, and where it came from, and understanding what that means. It’s knowing that our bodies need and crave daily movement. And it’s knowing that looking after our mind is just as (if not more) important—meditation, yoga, whatever that may be! I also swear by R&R every single day, even if it’s just reading a favorite book or taking a soak in the bath.

It’s a necessity, not a luxury!

I’m a big believer in spending time outdoors and in the sunshine. It makes such a difference to how I feel! I also love to be barefoot whenever I can. It feels very grounding for me.

Perhaps a sundried tomato pesto with mint and almonds. It’s a favorite! Then I’d either spread it on toast and top with veggies, or stir it through brown rice pasta or courgetti.

I always add avocado to salads as I love the flavor and texture, but I also love to add fruits (strawberries or blueberries) and nuts for texture. I also often make avocado drizzles by blending avocado with coconut milk, coconut yogurt, coriander (cilantro) and spices. That tastes delicious on pizzas or flatbreads, too!

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Truth I Live By Happiness doesn’t lie in what you have, or what you don’t have—happiness is surrounding yourself with love.

Chocolate ice cream cake with Strawberries Makes

1

large cake

INGREDIENTS 2 cans full-fat coconut milk 2 cups cashews, soaked 4-6 hours and drained 1½ large, ripe avocados, pitted ½ cup (or more) date syrup, coconut or maple syrup 7 oz dark chocolate, melted ¼ cup cacao paste or coconut oil 1 tbsp agar-agar powder 14 oz strawberries, hulled and chopped 2 tsp vanilla paste Large pinch of salt

Strawberry Sauce 7 oz strawberries, hulled and sliced 1-2 tbsp maple syrup 1-2 tbsp water 1 tsp vanilla paste Fresh strawberries, to decorate and serve

METHOD Place the coconut milk in a saucepan and heat until warm.

Add the agar-agar and whisk.

Bring to a boil, then reduce the heat and simmer for a few minutes. Remove from the heat and allow to cool.

Place all ingredients into a blender and blitz until completely smooth, adding a splash more of coconut milk if needed to loosen. Pour into a large silicone mold (I used a bundt mold) and place in the freezer to firm up overnight.

Remove your cake at least 20 minutes before serving to allow it to defrost (I allowed for extra time to let it become creamy). While you’re waiting for it to defrost, blend together ingredients for the strawberry sauce and spoon over, before decorating with more strawberries. Serve and enjoy.

Raspberry Chocolate Ice Cream Makes

INGREDIENTS 1 cup dairy-free yogurt, such as cashew or coconut 3 tbsp coconut cream 2-3 tbsp cacao 2½ oz melted dark chocolate 2½-3 tbsp maple syrup 1 tsp vanilla paste Pinch of salt ½ cup fresh raspberries, cut in half Optional: 3½ oz melted chocolate, to decorate METHOD Place all ingredients, apart from the raspberries, into a high-powered blender or processor and blitz until

4

ice pops

smooth. Taste and adjust the sweetness and chocolate flavor as necessary.

Spoon into ice pop molds, leaving a small amount of space at the top, then drop in some raspberries (I used frozen), using the end of a spoon to push some down to the bottom of each, to ensure you have raspberries throughout.

Place in the freezer overnight to firm up, then remove around 10-15 minutes before eating. Drizzle with melted chocolate, if desired, and devour!

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“If you have good thoughts, they will shine out of your face like sunbeams, and you will always look lovely.”

—Roald Dahl

serves

2-4

INGREDIENTS 1 medium head cauliflower, broken into florets 1 tbsp olive oil 1 tsp paprika Salt and pepper

Chaat 1 14-oz can chickpeas, drained 1 ripe mango, peeled and chopped ½ cup pomegranate seeds Handful fresh coriander, finely chopped ½ red onion, peeled and finely chopped 2 spring onions, chopped 1 green chili, deseeded and chopped (optional) Handful toasted almonds, chopped 2 tsp chaat masala spice Juice of ½ lime Mint Raita / Yogurt ¼ red onion, finely chopped 1 cup coconut yogurt ½ cucumber, grated and squeezed to remove water Handful fresh mint, finely chopped Sea salt, to taste

METHOD Start by preheating your oven to 430°F to roast your cauliflower. Toss the cauliflower florets with the oil, spices, salt and pepper in a large bowl.

Arrange on a lined baking tray, then place in the oven to bake until tender and browned, around 18 to 20 minutes, turning halfway through cooking. Set aside to cool completely.

To make your mint yogurt, simply stir together all ingredients, then place back in the fridge until ready to use.

Make your chaat by tossing together the cauliflower with the remaining ingredients, seasoning to taste if needed.

Serve in bowls with spoonfuls of mint yogurt and eat immediately.

Use lemons, lemons, lemons! My other half is part Iranian and grew up with citrus in every food, so we always have lemons around the house!

I love everything coconut water right now to help me rehydrate after exercise. My favorite is an anti-inflammatory treat of blended coconut water and pineapple. I just pop them into ice pop molds and set in the freezer for post-workout rehydration ice pops!

I love to add agar-agar powder to vegan ice cream recipes for a super creamy texture.

Coconut milk, cashews, coconut oil, ground almonds, maple syrup.

I am obsessed with pulled veggies at the moment—most people will have tried pulled jackfruit, but I am addicted to pulled mushrooms, cooked in lots of spices!

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S o Yo u Want To Try CBD? What you Should Know

W

hether you want increased focus, faster post-exercise recovery or relief from temporary bouts of anxiety, sleeplessness or even more critical health conditions, you’ve probably asked yourself, “Is CBD for me?” CBD is getting a lot of attention, but it’s easy to get confused about what CBD is and what it isn’t.

A common question about CBD is whether the user will get “high.” The answer is no, because all U.S. domestic hemp-derived products in the United States contain 0.3 percent or less of THC, so all U.S. CBD products are “healthy, not high.”

That’s the good news.

But that’s where the similarities between products stop. CBD is a dietary supplement, so some products are simply better produced and create better results. Because we all have an endocannabinoid system that affects all other systems in our bodies, if you’ve spoken to someone who said, “I tried CBD; it did nothing for me,” they’ve probably been using an inferior product.

That’s because quality matters, and quality CBD products start with an organic plant and extract the hemp oil using a non-chemical extraction process like CO2 extraction. Furthermore, independent testing is a hallmark of quality CBD products. Independent testing ensures accurate CBD concentrations and no undesirables like metals and molds. Independent lab reports (called Certificates of Analysis or COAs) should be available wherever you buy the product. If you can’t secure a Certificate of Analysis, the contents of the CBD hemp oil ingredients are questionable.

Once you’ve confirmed that the CBD product

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you’re interested in has independent lab results, uses chemical-free extraction and has seed-to-sale control of the hemp plant, you can purchase with confidence.

What should you expect?

Many people feel the results of CBD within hours.

It seems impossible, but it’s true.

CBD lasts in your system for about six hours, so recommended servings suggest once in the morning and once in the evening. Once your body’s endocannabinoid system is feeling nourished, the body can move closer to homeostasis, which means the body functions without stress. For the body, homeostasis is as good as it gets. Homeostasis means hormonal balance and reduced inflammation. A body without inflammation digests better, thinks more clearly, sleeps better and recovers from stress better. A body with hormonal balance means better moods, better sleep and, yes, even better sex.

If a balanced body sounds like it can help you feel like yourself, then it’s time to hit the internet and do your own research. Now that you know what to look for, you can narrow your choices significantly and find the product that’s right for you.

Types of ailments CBD helps with:

CBD is a naturally occurring cannabinoid in hemp.

While CBD acts well on its own, it is “activated” by the other components in hemp, including terpenes and flavonoids, which is why “full-spectrum” or “whole-plant” hemp products are considered premium. It’s worth noting that research on hemp has been restricted for many years, and we’re

only now beginning to do long-term studies.

According to the FDA, it’s not clear how or why CBD works, but studies show it does.

It’s also important to note that not all CBD is the same—and some CBD products suffer from inconsistency because of lack of control over sourcing and process. Premium CBD is made from companies (like Elixinol) who control product consistency with seed-to-sale control, conduct independent, transparent testing (including molds, pesticides, etc.) and include “full-spectrum” or “whole-plant” components.

Premium CBD is commonly used to:

+ Relieve temporary hormonal imbalances + Relieve temporary anxiety and sleeplessness (insomnia) + Improve focus and clarity + Reduce inflammation in muscles and speed up recovery from workouts + Reduce temporary inflammation in your organs and digestive, nervous and respiratory systems + Reduce nausea CBD also has antibacterial, antimicrobial and antioxidant properties.

Premium CBD company Elixinol is based in Boulder, Colorado, where it maintains seed-to-sale control over its organic hemp-derived CBD products. All products are thoroughly tested for CBD consistency and scientifically proven delivery systems.

Find out more: elixinol.com. Instagram: @elixinol

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Always in your bag?

A camera, snacks and a copy of Thrive Magazine!

Where do you get inspo?

I get a lot of my inspiration from hundreds of talented influencers on Instagram, YouTube and in my local community. They are what push me to become better at my craft.

Hashtags for inspiration? #foodstyling #foodphotography #thefeedfeed #cooking #f52grams Ingredients you can’t live without?

I can’t live without sea salt,

cracked pepper, onions and cilantro.

Your mood booster?

Feed me good food and I’ll be happy! Nobody likes to be “hangry.”

Quote you love?

“Brennan, that is the voice of an angel. Brennan, I can’t even make eye contact with you right now. Your voice is like a combination of Fergie and Jesus.”—Dale (Step Brothers)

INGREDIENTS 2 oz silver tequila 1 tsp matcha green tea powder 1.5 oz fresh lime juice 1 oz fresh orange juice 1 tsp light agave nectar 2 slices serrano peppers Sea salt for the rim METHOD Add all contents to a small cocktail shaker. Mix well, pour over ice and garnish with peppers and lime wedge. Enjoy!

Something we wouldn’t know about you?

I am half Mexican and half Swedish.

Cook in a cast iron skillet! I know many people use regular pots and pans, BUT I love using my cast iron for almost everything that I cook to bring out a whole different depth of flavors.

I don’t normally do extreme detoxes, but when I feel the need to flush out some unwanted toxins in my body, I love to make a smoothie with lemon, ginger, coconut water, frozen pineapple and turmeric.

The key to wellness comes from feeling good, looking good and eating good. My life isn’t perfect, but I try to take each day at a time and remember that every morning I wake up I’m blessed and everything else will work itself out.

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INGREDIENTS 1 package stir-fry noodles ½ cup mushrooms ½ cup edamame 1 green bell pepper 1 red bell pepper ½ white onion 2 zucchini 2 green onions 2 garlic cloves ½ cup sweet chili sauce (Mae Ploy) Salt and pepper, to taste METHOD Cook your noodles according to directions on the box.

heat. Cut all of your vegetables into slices. Add a little olive oil to the pan, then add onion and garlic. Sauté for 2 minutes, then add the rest of your veggies except the green onions.

Cook your vegetables down for about 5 minutes. When the noodles are fully cooked, strain them and add to the skillet with the vegetables. Add salt and pepper to taste, then sweet chili sauce. Mix well, lower heat and simmer for 1-2 minutes.

Top with a few slices of jalapeños, if you want, and enjoy!

While noodles are cooking, heat a large skillet on medium

Turmeric. It is an amazing spice and superfood that pairs well with so many different foods. I also enjoy using it as a natural food coloring agent when I want to add some vibrancy to a recipe to make it pop!

INGREDIENTS 1 can chickpeas, drained 2 cups cooked white rice ½ cup chopped mushrooms 2 garlic cloves, minced 1 tbsp breadcrumbs 1 tsp MRM Turmeric Powder ½ tsp cumin ½ tsp salt ½ tsp pepper ½ tsp paprika Cilantro Shredded carrots Sliced cucumbers Mini slider buns

METHOD Cook your rice according to instructions, then place into a large bowl to cool. Add your chickpeas to a small bowl and mash with a fork until it has a paste texture.

Chili Garlic Mayo ¼ cup vegan mayo ½ tbsp chili garlic sauce ½ squeezed lime

Heat a skillet on medium heat and add oil. Place your patties into the pan and cook for 3-4 minutes on each side or until golden brown. Toast your buns, add a little chili garlic mayo, cilantro, carrots and cucumber.

Enjoy!

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Now in the rice bowl add chickpeas, mushrooms, spices, garlic and breadcrumbs. Using your hands mix well. Form into small patties, place on a tray or plate and place in the fridge for 10 minutes to firm up.

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Slimming + Immune-Boosting Smoothie Ingredients to Try Stay Lean, Strong and Healthy as the Seasons Change, with some of our favorite Ingredients »Avo cado

»Fruit Pulp

The perfect smoothie thickener, avocado adds creaminess and healthy fat, which will keep you satisfied until your next meal, and provides an array of healthy vitamins and minerals.

If you have a juicer, you end up with a pile of throw-away pulp.

This is all of the fiber from fruits and veggies, and instead of throwing it out, you can add it to your smoothies for a natural source of fiber.

»Berries

»Chia Seeds

Any kind of berry—strawberry, blueberry, blackberry or raspberry, for instance—adds a ton of flavor without adding very many calories or sugar.

Additionally, berries are high in fiber, which helps to keep you full, and antioxidants for your overall health.

Chia seeds are packed with fiber and protein to help keep you feeling full and satisfied, and they contain numerous healthful nutrients like calcium, antioxidants and omega-3 fatty acids. They are also known to absorb toxins from your digestive tract.

»Leafy Greens

»Cayenne Pepper

Greens, like kale, spinach, dandelion and romaine lettuce, are packed with phytonutrients and low in calories. They are also high in fiber. Make sure to rotate your greens on a regular basis.

This spice not only adds a kick to your smoothie, it also boosts your weight-loss capability.

The compound responsible is called capsaicin. Consuming a little cayenne pepper will curb your appetite.

»Co conut oil

»Turmeric

An important smoothie weight-loss ingredient. The predominant fats in coconut oil are used by the body for energy as opposed to being stored as fat. This superfood keeps you satiated, energized and feeling good. Go with an organic virgin coconut oil for your smoothies.

We call it our miracle veggie/ spice. It’s a potent antiinflammatory and antioxidant and may also help improve symptoms of depression and arthritis. It has the potential to prevent heart disease, Alzheimer’s and cancer.

»Cinnamon

»Hemp Seeds + Prote in Powder

This popular spice helps regulate blood sugar levels by improving the metabolism of glucose. This results in a reduction of the amount of excess blood glucose that can be stored as fat. Additionally, antioxidants in cinnamon have been found to have anti-inflammatory effects. It is also high in manganese and contains small amounts of calcium and fiber.

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Hemp seeds contain more than 25 percent of their total calories from high-quality protein. They are also a great source of essential fats, vitamin E and minerals such as phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron and zinc. We double down on the clean protein powder in our morning and post-workout shakes.

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oatmilk

awesomeness

Makes

3

servings

Oatmilk Chia Pudding &

Smoothie Parfaits

H

ello, readers of Thrive! It’s Oatly, the Swedish company that invented oatmilk. Our friend Suruchi Avasthi created this recipe for a chia pudding and smoothie parfait and took a pretty picture that she was nice enough to share.

INGREDIENTS Chia Pudding ½ cup chia seeds 1½ cups Oatly Oatmilk

layers of the smoothie and chia pudding to assemble. Top with berries and sliced nuts of your choice. Enjoy!

Smoothie 1-1½ cups Oatly Oatmilk ½ frozen banana 1 cup frozen raspberries 1 tbsp hemp seeds

Suruchi says: “This is so easy to customize and create to your liking! Try using your favorite green smoothie recipe for the layers, adding flavors like vanilla or cardamom to the chia pudding, or topping the parfaits off with fun ingredients like nut butter, coconut flakes, etc. I also like keeping a bowl of chia pudding in the fridge that will last a few days, so I can make parfaits and breakfast bowls with minimal prep throughout the week!”

METHOD In a mixing bowl, add the chia seeds and oatmilk and stir to evenly distribute the seeds. Cover the bowl and set in the fridge overnight. If the chia pudding is a little thick for your preference in the morning, just add a splash of milk and stir to thin it out!

When ready to assemble, add all of the smoothie ingredients into a blender and blend until smooth.

Spoon a layer of the chia pudding into the bottom of your serving ware of choice, then alternate

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Enjoy, and be sure to check out Suruchi’s Instagram (@suruchiavasthi) and website, This Brown Kitchen (thisbrownkitchen.com).

h s i l e d

THRIVE

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INS

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TA G r A M : @ v e g a n

.dy

While cinnamon is a typical ingredient of Indian cuisine, it is hardly found in Western recipes. Besides adding it to many of my desserts, I always add cinnamon to tomatobased sauces, because it boosts the flavor of tomatoes enormously. Cinnamon has very similar properties to turmeric, and it is loaded with antioxidants and has a potent anti-inflammatory activity. Simply exchange cinnamon for turmeric next time and see for yourself.

For a long time, I didn’t know how to use miso, so I barely tried. But nowadays I basically use it as a salt substitute and it helps to give each dish a very subtle but powerful kick.

Definitely bruschetta! This Italian-style toast with a flavorful mixture of ripe tomatoes, onions, garlic, herbs and olive oil is prepared in less than five minutes and always cheers me up! It’s the perfect treat for any day, but especially in summer it’s one of my favorites.

INGREDIENTS 1 can cooked black beans (8 oz) 1 medium red onion 1 garlic clove 2 tbsp chopped parsley ¼ cup all-purpose flour ¼ cup bread crumbs 1 tbsp salt ½ tsp cayenne 2 tbsp oil 1 tsp lemon juice 1 cup rolled oats method Blend beans, onion, garlic, parsley, flour, bread crumbs, salt, cayenne, oil and lemon juice. Blend until beans are properly mashed but not smooth—you want to retain a bit of texture.

“Never stand begging for that which you have the power to earn.”

—Miguel de Cervantes

#whatveganseat #eattherainbow

Mix in 1 cup rolled oats with a spoon until combined. The batter will become less sticky and more firm.

Cover with plastic wrap and place in the fridge for at least 30 min.

Wet your hands and form burger patties about ½-inch thick. Shallow fry on medium heat for about 4-5 min per side, or until golden brown and slightly crispy on the outside.

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ingredients ¼ oz dry yeast 2 cups lukewarm water 1 tsp agave nectar 3 tbsp olive oil 2½ cups all-purpose flour 1½ cups wholemeal wheat flour 1 tsp salt

method Activate yeast in lukewarm water, agave nectar and olive oil for about 7-10 minutes.

Add both flours and salt. Mix until dough comes together and then gently knead on a flour-dusted surface for 3-5 minutes until dough becomes soft, elastic and a little sticky.

Form a dough ball and place it in a lightly

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greased bowl. Let rest for 1-2 hours until dough has doubled in size.

Cut dough into 2 or 4 pieces and spread them out by hand on a flour-dusted surface.

(DO NOT ROLL!) The middle should be about ¹⁄ 5-inch thick, while the edge can be up to ¾-inch, depending on your preference.

Add some marinara sauce and your favorite toppings, then bake at 520°F for 5-7 minutes, or until golden brown and slightly crispy.

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THRIVE HEALTH

Ayurveda for Healthy, Clear, Glowing Skin

Besides being one of the first things people notice about you, your skin offers clues about your overall health. When things are happening on the skin, that’s a signal of deeper imbalances. We don’t want to just treat the symptom. We want to get at the root cause.

In Ayurveda, skin issues are seen as an imbalance of the doshas, the three constitutions around which Ayurveda is based. Surface treatments alone won’t eradicate what causes acne, which is why Ayurvedic approaches include diet and lifestyle changes.

In Ayurveda, it all starts with the digestive system. It’s important to make sure that your digestion is functioning properly so that toxins don’t build up, and to eat food that won’t increase inflammation. When we don’t take in the proper nutrients, that’s where disease and illness come from.

4 Tips for Healthier Skin 1} Eat more green veggies.

If you’re having trouble with your skin, reduce sugary, spicy and sour foods, as they can increase heat and inflammation in the body, aggravating pitta. Instead, consume more bitter, astringent vegetables, like asparagus, collard greens, dandelion greens and kale.

3} Make sure your skin cleanser is pure.

Some makeup cleansers can cause or aggravate acne by stripping the skin and throwing off the oil balance in the body.

Then the skin overproduces oil to maintain the balance. Try chickpea flour to make your own all-natural cleanser to remove dirt and gently exfoliate. Add turmeric to reduce inflammation, and neem powder, which is cooling for the skin.

2} Oil up.

After cleansing the face, apply coconut oil. While it might seem counterintuitive to treat skin issues with oil, when we put healthy oils on the skin, the body understands that overproducing oil is no longer necessary. Plus, coconut oil contains vitamin E, which helps with proper functioning of the sebum glands, and is antimicrobial and anti-inflammatory.

While coconut oil is beneficial for most skin types, super-dry skin might require a thicker oil. Neem oil also balances the skin’s oil production and reduces redness, swelling and the tendency to break out. It also helps prevent scarring.

A vata imbalance can produce blackheads.

Dryness in the body can cause an overproduction of oil, clogging the skin.

pitta

A pitta imbalance may cause inflammation and toxins to accumulate, resulting in red, painful pimples.

A kapha imbalance can create cystic acne due to excess dampness in the body.

Drinking six to eight glasses of water a day is the general rule for good health and is great for the skin.

MYTHRIVEMAG.COM

vata

kapha

4} Stay hydrated.

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How Your Dosha Affects Your Skin

See what works for you! It’s important to understand that these are general guidelines and suggestions. They may not work for everyone, because the reason one person has acne could be different from the reason someone else has it. Ultimately, we need to look at overall digestive health, what people eat, how they eat, when they eat, hydration, stress, sleep—they all have an impact.

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Meal Prep, Keeping It Simple and Keys to Vibrant Health Rachel Steenland Burlington, Massachusetts Instagram:

@rachels.fit.kitchen rachelsfitkitchen.com

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Creating Show-stopping Salads My favorite salads are always packed with a variety of the freshest possible greens. I love to add roasted vegetables, grains, tofu or tempeh to make my salads more interesting and filling.

I enjoy my salad with a little homemade vinaigrette using olive oil, mustard, lemon juice, fresh garlic, salt and pepper. For me, uncomplicated food always tastes best.

My 5-minute Meal Black bean tacos are one of my favorite quick meals.

Tacos are always tasty and the ingredients are easy to have ready at home. Tortillas last for a couple of weeks in the fridge, or longer in the freezer. Canned beans are cheap and easy to store in the cupboard. To top it off, most people have a collection of hot sauces and salad greens in the fridge.

Tacos can’t be beat for a quick and satisfying meal!

You Are What You Eat

Meal Prep is Essential for Making Healthy Choices Many people get stressed thinking about what to eat for breakfast, lunch and dinner, which prompts them to reach for unhealthy options instead.

Meal prep helps me to maintain a healthy plant-based diet. For example, I like to batch prepare meals so my husband and I have lunch and dinner ready for the busy work week. Breakfast is usually overnight oats or chia pudding that I prepare before bed and finish with some fresh fruit in the morning. I stick with simple recipes and cooking techniques to make meal preparation as easy as possible.

Food as Fuel I have spent most of my life mindlessly “eating my emotions,” resulting in countless unhealthy choices. However, over the past few years, I decided that I’d had enough and totally overhauled my eating habits. I started @rachels.fit.kitchen as a visual diary of my healthy meals. My passion for healthy plant-based eating and photography grew, and now I work full time doing what I love!

Personal Wellness To me, wellness means to live a healthy lifestyle in mind and body. To achieve this, I eat a healthy diet consisting of fruit, vegetables, grains, legumes and fats, and I drink a lot of water.

I also try to exercise every day. On the weekends, my hubby and I go on day trips to enjoy the beautiful area we live in. I also believe that spending time with family and friends is important for mental wellness, and so I maintain a close relationship with my parents (who live in Australia) and try to keep in regular contact with the friends I’ve made across the world.

THRIVE

41

ice Ice pops Watermelon

Makes

10 ice pops

Wellness Tip I love drinking lemon-infused water throughout the day. It makes me feel refreshed and hydrated, and the great taste encourages me to drink more water.

INGREDIENTS 4 cups watermelon, rind removed and chopped ½ cup raspberries 3 tbsp lime juice, divided 4 tbsp sugar, divided ¹⁄³ cup coconut milk (from a can) 1 kiwi fruit, peeled and chopped ¼ cup mint leaves METHOD Add watermelon, berries, 2 tablespoons of lime juice, and 3 tablespoons sugar to a highpowered blender. Blend until fruit is liquefied and sugar has dissolved. Fill ice pop molds ¾ of the way up with the watermelon mixture. Place in the freezer for 1 hour to freeze a little before adding the coconut layer.

Carefully pour coconut milk on top of the watermelon layer. Place in freezer for at least 1 hour to freeze a little before adding kiwi layer.

Add kiwi, mint, 1 tablespoon of lime juice and 1 tablespoon sugar to a high-powered blender. Blend until fruit is liquefied and sugar has dissolved. Fill ice pop molds with kiwi mixture. Insert wooden sticks and freeze for at least 6 hours. Enjoy!

Latest Food Discovery I am always discovering new foods! Since moving to the Boston area nearly two years ago, I’ve discovered fiddleheads.

These are the furled fronds of young fern leaves, and are only available for a few weeks each spring. I’ve been enjoying them in stir-fries and curries.

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Rachel Steenland

Turn life off for a minute and enjoy your favorite guilt-free treat - with a splash of white wine!

Whole FruitÂŽ Fruit Bars are this summer's snacking sensation, made with chunks of real fruit you can see & taste. www.wholefruitfrozen.com THRIVE

43

INGREDIENTS 1-2 tbsp canola oil 8 oz tempeh, crumbled 1 can garbanzo beans (chickpeas), drained and rinsed ½ cup green onions, sliced 1 clove garlic, minced 2 tbsp ground chia seeds 2 tbsp nutritional yeast Salt and pepper 1 tomato, sliced ½ cup mixed lettuce ½ large onion, sliced 1 cup coleslaw made with vegan mayonnaise (optional) 4 burger buns Condiments: tomato sauce, yellow mustard and/or vegan mayonnaise METHOD Spray a skillet with cooking oil. Over medium heat sauté green onions until soft, around 2-3 minutes. Add garlic and cook for an additional 1-2 minutes.

Prepare chia eggs by mixing together ground chia with 5 tablespoons of water.

Allow to thicken for 5 minutes.

Transfer garbanzo beans to a blender and pulse until smooth. Add cooked green onions and garlic mixture, chia eggs, nutritional yeast, salt and pepper. Pulse to mix.

Add crumbled tempeh and pulse a few times to mix (don’t overmix, as you want some tempeh bits).

Cooking Lessons on Holiday I enjoy traveling the world, learning about new cultures and different cuisines. When we’re on vacation, we like to immerse ourselves in the culture, learn a handful of phrases and attend cooking lessons. My husband, Andrew, and I have many fond memories of cooking throughout Southeast Asia!

Favorite City for Food My favorite city for food is definitely Melbourne, Australia. The city is overflowing with beautiful cafés, restaurants and bars, and tasty plant-based food is easy to come by. Melbourne’s cuisine is definitely a standout in the worldwide food scene.

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Using wet hands, form the veggie burger mixture into 4 burger patties.

Add canola oil to skillet and cook burgers over medium heat until brown, about 3-4 minutes per side. Transfer veggie burgers to a plate.

Add the bread rolls to skillet and heat through on each side, about 1-2 minutes per side.

Top toasted burger buns with salad, burger patties and condiments of choice.

Serve with french fries. Enjoy!

Advice From My Mom Look after your skin. Wear sunscreen, take your makeup off at night and use good quality skin products.

Key to a Happy Marriage After being with my husband for nearly two decades, I know for a fact clear communication and an exciting life full of adventure are the keys to our happy marriage.

(Actual product size)

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Now you can enjoy your favorite fruits and nuts anywhere, anytime! Our innovative process gently compresses real dried fruits and nuts into a small disc and done. FitFitTM is a convenient new way of adding a healthy fruits to your every day diet. This healthy on-the-go treat will satisfy your sweet tooth and boost your energy.

INGREDIENTS 1 cup plain flour*, plus extra for dusting 1 stick (½ cup) vegan butter or margarine, cut into small cubes ¼ cup sugar** 1 tbsp plant milk of choice Pinch of sea salt Handful of edible flowers, washed and stems removed Icing sugar for dusting (optional) METHOD Preheat the oven to 300°F and line a cookie sheet with baking paper.

Put vegan butter and sugar into a medium bowl and cream together, using electric beaters or whisk, until well combined and fluffy.

Add flour and salt to the bowl, and mix until combined. Form into a ball.

Lightly dust a clean surface and rolling pin with flour. Place shortbread dough onto the surface and roll out until about ¹⁄³-inch (nearly 1 centimeter) thick.

Using cookie cutters, cut shortbread dough into desired shapes and transfer to prepared cookie sheet. Alternatively form the shortbread dough into a large round disc (and skip the next step).

Collect shortbread off-cuts, and then repeat until all shortbread dough has been used.

Add plant milk to a small glass. Lightly wet a pastry brush with plant milk and wipe over the top of the shortbread cookies. Top cookies with edible flowers, lightly pressing down so the flowers adhere to the surface of the dough. (If desired, press edible flowers into ¾ of the cookies and leave ¼ of the cookies plain to be dusted with icing sugar after baking.)

Bake for 45 minutes or until the cookies turn a light golden brown. Allow to sit for a few minutes before transferring to a wire rack to cool. If you baked the large round shortbread, cut into eight pieces while warm, then carefully transfer to a wire rack to cool.

Lightly dust plain shortbread cookies with a little icing sugar.

Store shortbread cookies in an airtight container for 3-4 days. *If you prefer, you can use gluten-free flour, but the cookies may turn out a little crumbly. **Using white sugar will result in traditional shortbread cookies; however, you can also use raw sugar (if the sugar crystals are large, pulse in the food processor for a second or two to break down their size) or coconut sugar for different texture and color.

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Creating a Balanced Diet Natural, Wholesome Ingredients Food Hacks, Optimal nutrition and Ingredients to Boost Energy Natt Wrobel Instagram: @natteats

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INGREDIENTS 1 cup kale 3 frozen ripe bananas 1½ tsp spirulina powder ¾ cup plant-based milk (coconut, almond, cashew, etc.) ¹⁄8 lime (more flavorful with zest) Pomegranate seeds and strawberries to top off

‚‚

My 5-minute Meal A smoothie! The combination of kale, avocado, banana, oatmeal, hemp seeds and almond milk is filling and nutritious, so I consider it a meal.

Never let yourself believe you are not enough.

‚‚

METHOD Place all the ingredients in a blender and blend until smooth.

Top with pomegranate seeds and strawberries.

Spirulina Kale Smoothie Latest Food Discovery My latest discovery is camu camu powder. It has the highest food-based form of vitamin C. One teaspoon of the powder contains over 1000 percent of your daily recommended intake. That’s around nine times more than one orange!

I’m super excited to swap my daily vitamin C intake with this superfood by adding only one teaspoon of it to my daily smoothies or oatmeal.

Add Pink Himalayan Salt to Your Water!

Drinking plain water flushes out toxins, but it may also eliminate some important minerals. Himalayan salt is rich in mineral content that helps to balance your body’s pH level. It keeps your body hydrated, provides needed minerals and keeps your energy levels up!

Great Ingredients For Detoxing & Cleansing Warm water with apple cider vinegar, freshly grated ginger and turmeric.

I love drinking it in the mornings!

Ancient Grain Goodness I think some of the most underused ingredients are the ancient grains like millet, amaranth, einkorn, and spelt. They contain many essential vitamins, particularly B vitamins, and minerals like magnesium and potassium. They’re also rich in iron, fiber and antioxidants. There are so many fun ways to cook with them!

Transforming Your Salad I love adding an extra crunch to my salads! My current obsession is pan “roasted” chickpeas. Simply heat up avocado oil, add chickpeas and your favorite spices, and cook for about 5 minutes until golden brown and crispy.

For a creamy dressing, soak cashews in hot water for about 15 minutes, rinse, drain and blend with your favorite dressing ingredients. It makes it so creamy!

THRIVE

51

Positive Habits Make a Difference Changing up my morning routine has made a difference.

Instead of checking my phone as soon as I wake in the morning, I get up earlier, drink a big glass of water, get a short walk in, stretch, and then I’m ready to own my day! This change has helped me build a positive mindset and discipline myself.

raw Coconut Beet Bliss Balls INGREDIENTS ½ cup coconut flour ¹⁄³ cup dates 1 tsp beet powder 1 tsp coconut milk powder (optional) 5 tbsp coconut or almond milk

METHOD In a food processor or high-speed blender, combine dates, milk and maple syrup. Blend until paste is formed.

Add coconut flour, beet powder, coconut powder and pink salt.

Blend until a sticky dough forms.

If it’s too sticky, add a little more coconut flour.

Gently roll into small round balls.

Roll balls in shredded coconut.

Refrigerate in an airtight container for up to a week.

Making Easy Homemade Cashew Milk It’s the creamiest and easiest milk to make. Start with soaking cashews in hot water for about 15 minutes, then rinse and drain. Place in a highspeed blender along with purified water and blend for about 1 minute. No straining needed!

Making Vegan Buttermilk!

Combine 1 cup of plant-based milk with 1 tablespoon of apple cider vinegar. Let it sit for about 5 minutes. It will thicken and curdle! Use it to make vegan pancakes, biscuits, etc.

No-Bake Peach Jam

Thumbprint Cookies INGREDIENTS Make a thumbprint in the center ¹⁄³ cup nut butter of each. Place on a lined plate and ¾ cup almond flour freeze for 20 minutes or more.

3 tbsp maple syrup ¹⁄³ tsp pink Himalayan salt Meanwhile, make the peach jam.

Add peaches, lemon juice and Peach Jam sweetener to a medium saucepan.

1 pound ripe peaches ¹⁄³-½ cup birch xylitol or sweetener Cover and cook until soften (around of choice 5 minutes).

1 tbsp lemon juice Using a spatula or masher crush METHOD peaches, leaving some chunks.

In a bowl, combine nut butter, almond flour, maple syrup and Bring to boil over medium-high pink salt. Mix together. heat. Turn heat down and simmer 10-15 minutes or until jam thickens, Scoop around 2 tablespoons of stirring occasionally. Let it cool. batter and roll into a ball. Flatten slightly and shape into a cookie.

Using a spoon, fill each indentation Repeat. (I made 6 total.) with peach jam or jam of choice.

Refrigerate.

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Natt Wrobel

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Add the Veggies

u n co o

y r r u tC

INGREDIENTS Sauce 1 tbsp oil (I used avocado oil) 3 shallots 2 tsp freshly grated ginger 2 tbsp red curry paste 2 tbsp coconut aminos or soy sauce 1 tbsp maple syrup 1 can coconut milk

Curry Noodle Bowls 4 oz rice noodles ½ cup onion, diced 1 cup shredded carrots 1 cup chopped asparagus ½ red pepper, sliced ½-1 tsp pink Himalayan salt Pepper

Easy Vegan

C

Try to incorporate veggies into your daily diet as much as you can! Make spinach pancakes, zoats (zucchini oatmeal) or beet brownies!

Toppings Cilantro Lime wedges METHOD Prepare noodles according to the package. Set aside.

Heat the oil in a large saucepan.

Add the shallots and ginger; stir-fry for 3-5 minutes. Stir in the curry paste and cook 1 more minute.

In the meantime, prepare all the vegetables. Once the sauce is ready, transfer it to a bowl. Set aside.

s l Noodle Bow

Add coconut aminos, maple syrup and coconut milk. Stir together and cook for around 10-15 minutes, until the sauce thickens.

My Nutritional Game Changer 54

Adding nutritional yeast to almost everything. Pastas, salads, or sprinkle over toast. Amazing!

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Add all the veggies, salt and pepper to the same pan. Stir-fry for around 5 minutes.

Add noodles along with the sauce and toss together until just combined.

Serve topped with cilantro and squeeze of lime.

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Benefits of Herbs

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Keep It R eg u la r !

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self-care

Vibrant Health + Pain Relief

Perfect Skin Year-Round

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Warming Vanilla Coconut Whipped Shea Butter provides weightless, puffed moisturization that spreads effortlessly over skin and hair.

moisturize

Powerful neem and balancing turmeric. Clarifies, reduces the look of puffiness and promotes even skin tone.

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Ba lan ce + Cla rif y THRIVE

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Montevideo, Uruguay

Weekend Family

Favorites Baking Secrets, Wellness Tips, Cooking with Love Gaspar Carreira Instagram:

@gaspic_healthyberry gaspichealthyberr y.com

A Life Game Changer For Me Moving closer to nature. I lived in Buenos Aires, one of the biggest cities on the planet, and moving to the middle of the forest near the beach changed my childhood and my way of seeing the nature that surrounds us.

Wellness Tip A few minutes of stretching before bed and a hot tea with lemon juice makes a huge difference; after a few weeks practicing this ritual, you increase your levels of immunity and the everyday pains have disappear.

Energy Booster Something We Wouldn’t Know About You I study architecture.

Design is my other passion besides cooking.

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A tea of herbs harvested in the forest, with ginger and a little sweetener. Very simple but without doubt it works best to recover energy and cleanse the body.

Servings:

6

patties

Prep Time:

10 minutes Cook Time:

10 minutes Total Time:

20 minutes

- Family Dinner -

Protein Packed

Burger

INGREDIENTS 7 oz cooked unsalted chickpeas (about 1½ cups) 5¼ oz textured soybeans (about 1½ cups) 2 egg replacements* 3 tbsp water 4 tbsp extra virgin olive oil 1 tsp sea salt ½ tsp ground black pepper

Optional But Recommended 4 grated garlic cloves 1 tbsp dried oregano 1 tsp tamarind paste ¼ tsp turmeric METHOD Process everything except the soy until you get hummus. Add the soy and process again until you have a

homogeneous mixture. It should not be liquid; it should have a consistency to be able to make the patties.

Assemble 6 patties and cool for one hour or freeze. When cooking, heat the pan well, add a little oil and cook about two minutes on each side.

Eat them with guacamole, tomato and lettuce between a whole-grain bun—a true delight! * You can use an Orgran-type egg replacement, or prepare one with 1 teaspoon of flax flour and 3 tablespoons of water for each egg.

Mix and let stand 15 minutes.

Try More Sesame Products Both sesame oil and tahini provide many nutritional benefits and have an exquisite taste in sweet and savory preparations.

Upleveling Your Salad A good salad has to have a dose of protein like tofu or beans! And there is nothing that elevates a salad as much as a sauce made of tahini, lemon, olive oil and sea salt.

Ingredients I Can’t Live Without Cacao, bananas, oatmeal—with these I can make a cake!

best black bean

Brownie

My Weekend Getaway The beach, more specifically La Paloma in Uruguay, is a quiet place, full of good energy that really lifts my spirits after a difficult week in the city.

Gaspar Carreira Prep Time:

15 minutes Cook Time:

20 minutes Total Time:

35 minutes Servings:

16

brownies

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INGREDIENTS 2 cups black beans, unsalted 1 cup peanut butter, unsalted 4 egg replacements* ¹⁄³ cup oil (sunflower or coconut recommended) 1 cup coconut or muscovado sugar 1 tsp vanilla extract 3½ oz dark chocolate ½ cup almond milk ¾ cup buckwheat flour ¹⁄³ cup raw cacao powder 1 tsp baking soda 1 tsp baking powder ¼ tsp sea salt

METHOD Preheat the oven to 375°F.

Put the beans and peanut butter in a processor until you get a homogeneous mixture without large pieces of beans.

In a bowl, beat the egg replacers together with the sugar, oil, vanilla and milk. Add the melted chocolate and mix gently until everything is well integrated.

Add the mixture of beans and peanut butter to the chocolate mixture and mix well. Add all the dry ingredients

and mix until you get a homogenous mixture without lumps. It must be a wet mixture. If necessary, add more milk.

Put the mixture in an 8x12-inch pan lined with parchment paper and bake for 20-25 minutes or until it is dry on top but still a little moist inside. Cool before cutting. * You can use an egg replacement, or prepare one with 1 teaspoon of flax flour and 3 tablespoons of water for each egg. Mix and let stand 15 minutes.

Servings:

4

Individual Galettes

Prep Time:

Whole Wheat

12 minutes Cook Time:

20 minutes Total Time:

32 minutes

Orange Galette

INGREDIENTS 2 cups whole wheat flour ½ cup cornstarch ¼ cup water ¹⁄³ cup coconut oil ½ cup coconut or muscovado sugar 1 tsp baking powder 1 tsp baking soda 2 egg replacements* Pinch of sea salt 4 oranges METHOD Mix all the ingredients in a large bowl until you get a mixture that is homogeneous, moist and a little sticky.

Refrigerate for 10 minutes.

Preheat the oven to 390°F. Peel and slice the oranges.

Remove the mixture from the refrigerator. Form 4 equal ¹⁄5-inchthick discs on a floured roasting pan.

Fill with the oranges, fold the dough over the oranges and bake for 20-25 minutes or until the base is golden brown.

Serve while still hot with ice cream or cream of your choice. * You can use an Orgran-type egg replacement, or prepare one with 1 teaspoon of flax flour and 3 tablespoons of water for each egg.

Mix and let stand 15 minutes.

Best Quote From My Mom

"Be patient and do not give up, both in the kitchen and in life."

Cake Baking Secret

Tofu For Your Cheesecakes

Add Beans To Your Desserts!

If you are baking a cake and it is cooked outside but still wet inside, you can cover it with parchment paper; this will allow the dough to be well cooked inside. I recently learned this after making my sister’s cake for her birthday; it was raw inside and crunchy outside! After using this method, I solved the problem!

Despite this inconvenience, everyone in my family told me the cake was very tasty!

Use tofu to make baked cheesecakes. It’s a perfect replacement for dairy products when cooking, in addition to providing protein. Personally, I like tofu cheesecakes more than the classic ones.

Add black beans, white beans or chickpeas in desserts and cakes—in the filling or in the dough. They provide protein and make desserts more wet and creamy!

dessert hacks THRIVE

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Check Out the Health Benefits of Your Autumn Favorites

We Dig Root Veggies!

Potatoes A good source for antioxidants, vitamin B6, vitamin C, potassium, manganese, phosphorus, niacin, copper and pantothenic acid. Potatoes are one of the “dirty dozen” with the highest pesticide residues.

Choose organic potatoes to avoid these toxins. We marinate slices with rosemary, paprika, pepper, lemon juice and curry and roast with garlic until brown.

Sweet Potatoes Did you know purple sweet potatoes offer three times the antioxidants found in blueberries? Or that there are about 400 varieties of sweet potato? They are antiinflammatory, have antioxidant properties and help maintain blood sugar levels.

In addition, they contain vitamin C, B vitamins, manganese, phosphorus, copper, potassium, and pantothenic acid. Perfect for savory and sweet dishes, or cut in chunks and roast with garlic and rosemary.

Celery The high vitamin K content makes celery root essential for brain function and bone strength. Other nutrients within celery also make it great for digestion, fighting cancer and reducing the risk of heart disease. A perfect base ingredient for your morning green juice.

Carrots While they’re most commonly known to aid eye health, newer studies include prevention of colon cancer and cardiovascular disease.

Carrots are also full of vitamin A, vitamin C, B vitamins, vitamin K, vitamin E, manganese and potassium. We juice them and steam them for our soups. They also make a perfect puree for hearty dips and sauces.

Onions Onions support the cardiovascular system, increase bone density, support ligaments and are anti-inflammatory and antibacterial. We need onions in everything: soups, sauces and mixed veggies.

Garlic Garlic is antiviral, antibacterial, antifungal and anti-inflammatory. Blend it with lemon and water for an intense immune booster shot! Throw cloves in the oven with olive oil and roast to perfection. We eat this by itself! Boom.

Radishes Radishes are rich in vitamin C and can reduce bad cholesterol.

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Get Rooted this Season!

Create Perfect Soups, Sauces + Entrees Steam, Mash, Puree, Juice and Roast Our Fav Vegetables

THRIVE HEALTH

White Turnip

Parsnips

Beets

A single cup of turnips has one-third of your daily vitamin C requirement! It also helps with the absorption of iron and assists the body in making collagen for bones and cartilage.

A couple parsnips thrown in a juicer or salad will get you more than 20 percent of your daily folate, a vitamin that’s super important if you’re trying to conceive, are pregnant or are breastfeeding, as it helps prevent neural tube defects.

A sweet and colorful addition to any juice, providing antioxidant, anti-inflammatory and detoxification support. They are especially good for the nervous system and eye health! Beets contain folate, manganese, potassium, copper, magnesium, phosphorus, vitamin C, B6 and iron. Drinking beet juice could help you exercise longer!

Butternut Squash

Rutabaga

Cauliflower

Butternut squash promotes better communication between your cells and helps them to keep cancer at bay. Makes one of our favorite soups for winter.

Rutabagas are rich in beta-carotene and are an excellent source of potassium, manganese, fiber, thiamin, vitamin B6 to support the nervous system, calcium, magnesium to help combat stress, and phosphorus, which helps metabolize proteins and sugars.

Cauliflower helps to fight cancer, reduce inflammation, strengthen your heart and brain, and provide detox support. Stem and throw in your blender for a great soup base. Throw in garlic, onion, broccoli, avocado and spices for a quick healthy soup.

THRIVE

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