Live Naturally Fred Meyer Holiday 2022

WHOLE-ROASTED CRUMBLE-STUFFED APPLES PG.

Come together, better eat

FEEL GREAT WHILE FEASTING PG.

Here’s to the good stuff

We believe the holiday season brings a certain warmth and comfort. Maybe it’s the promise of perfectly roasted root veggies and the heartiest of comfort foods. Perhaps it’s because the sun’s rays seem a little softer, painting the world around us in a golden hue. Or, maybe it’s the carefree spirit of our team as most of us, regardless of what we celebrate, gear up for some rest, relaxation, and time with friends and family.

This year, more than ever, we find ourselves recognizing what we often take for granted. Gifts are great, but at the top of our list is good health and gathering with loved ones to share good food. That’s what really matters! In fact, we all know— and research tells us—that nutritious food makes us feel better, but did you know this extends beyond our physical health to the warm and fuzzy stuff too?

In one study, researchers examined in-themoment happiness while participants ate various foods. They found that vegetables were the largest contributor to experienced eating happiness, followed—of course—by sweets (though we didn’t need scientists to tell us that!). Another study found that sharing meals with others also contributes to increased happiness. Happy holidays, indeed!

But, if you’re feeling the weight of the season’s obligations, or you worry that your health goals may get lost in the hustle and bustle, you’re not alone. That’s why, in this issue, we’re offering up expert advice for navigating the busy season without dropping the ball when it comes to your health. And, if you find the holidays difficult, our hope is that you, too, will find comfort in these pages.

From tips on intuitive eating (pp. 5) and simple hacks for a healthier holiday (pp. 6), to support for better sleep, digestion, and metabolism, we’re

helping you stress less so you can enjoy all that good stuff.

And because this is the holiday issue, you’ll find a generous helping of nutritious and delicious recipes. Consider it our gift to you! Curl up with a veggie-packed bowl of golden root soup (pp. 17), bring the heat with spicy miso ramen—vegetarian style (pp. 15), or steal the show with our cranberry cashew tart (pp. 23). And to help you have a healthier holiday season, we’ve rounded up alternative takes on the classic confectionaries that leave the not-so-good ingredients behind. Now that makes us happy.

This year, let’s not take anything for granted. Not the bounty of the fall, the sweetness of the season, or how wonderful it is to gather once again. This year, let’s cheers to good health, and be grateful for the good stuff!

–The Live Naturally team

recipe index

Firecracker Tofu with Broccolini and Chili Garlic Oil, 14

Shortcut Brothy Beans, 15

Spicy Miso Ramen, 15

Golden Root Soup, 17

Squash Turkey Chili, 17

One Pot Sausage, Sweet Potato, and Kale Pasta,

Saffron Chicken with Dried Apricots and Chickpeas,

Spiced Orange Cake, 21

Whole Roasted, CrumbleStuffed Apples,

Stuffed Brownie

Cranberry Cashew Tart,

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Trust your intuition

How to navigate the holidays using intuitive eating.

BY KATY KEOGH, MS, RDN, LD

Anew revolution is on the rise—a non-diet, body acceptance, weight-inclusive, self-care, and mindfulness movement called intuitive eating (IE). And there’s no better time to start your IE journey than this holiday season! The goal? To work toward a better relationship with food, so we can stress less about eating and just enjoy the magical time of year.

On their website, Evelyn Tribole and Elyse Resch—the two dietitians who created the IE framework—describe it as an evidencebased, mind-body health approach based on a set of principles. Since its inception, its wellness benefits have been backed by numerous research studies and seen first-hand in the multitude of patients that dietitians practicing IE have seen transformed.

How to apply some of the key principles of intuitive eating to the holidays.

Ditch dieting and anything that resembles dieting like tracking food, or “watching what you eat.” Vow to not succumb to another diet or weight-focused New Year’s resolution.

Listen for your hunger signals. Make sure you are eating regularly with a variety of foods and fluids. Don’t “save up” for holiday meals. If you ignore hunger, skip meals, or don’t eat enough, you might become ravenous later and eat past fullness.

Cut off negative food language from both your inner and outer food police. Intuitive eating means that the words “good” or “bad” should not be used—or even thought—when referring to food or eating habits.

Leave restriction and food rules behind. If you allow yourself unconditional permission to eat, the excitement of “forbidden foods” may diminish. Savor those holiday meals and cookies you desire.

All bodies deserve respect. Because the winter holiday season often centers around food, it’s often associated with weight gain. This can be stressful, not to mention the insecurities we may feel seeing people we haven’t in a while. However, remind yourself that your self-worth should not be connected to your size, now or ever.

Find other ways to cope or celebrate. Food is an important part of our culture, and it’s normal to eat for emotional and social reasons, like during the holidays. But ask yourself with kindness—are you eating when you are not hungry or to cope? No guilt needed, just explore the thought and take note.

Use mindful eating to derive optimal pleasure out of your holiday favorites. Soak up the joy of the season, the environment, the aromas, the taste of every bite. You might find you’re more content, satiated, and in tune with your fullness signals.

Check your fullness cues throughout eating. Explore reasons for wanting to eat past fullness: maybe it’s because the food is so delicious, you are processing some feelings, you were too hungry or deprived, or are feeling peer pressure when served a larger portion. None of these are wrong. It happens more often during celebrations. Just take note and feel it.

Stop the body and food stress, guilt, deprivation, and “all-or-none” food mentality that often backfires and does more harm than good. This holiday season is the perfect time to decide to take a different, self-care route. Pick one or two IE principles to focus on and grab a buddy or a Certified Intuitive Eating Counselor to support you through your journey.

Katy Keogh is a food and behavior change expert with interests in mindful eating, digestive health, anti-inflammatory, and culinary nutrition. She is a certified intuitive eating counselor and registered dietitian.

Health up your holidays

Keep it steady (and nourishing) in the midst of this season’s deluge of diet triggers.

BY ASHLEY BOUDET, ND, AND MARK REINFELD

If there’s any time of year that can throw you off course, it’s the holidays. Juggling social gatherings, sleep, and shopping on top of everyday responsibilities is hard enough, let alone maintaining a healthy diet. But to enjoy the holiday season without sacrificing your health goals, it’s all about striking the right balance.

To find that sweet spot, focus on nutrition rather than deprivation. Each day, try asking yourself, “How can I best fuel my body for life today?” to shift the focus from overindulging and recovery to eating for better living.

CAN YOU PLUS ONE?

For every meal, think of one small thing you can do to bump up the nutrition. Add some fresh berries to a dessert cream, some toasted seeds to a salad, fresh greens with your feast.

7

HEALTHY HOLIDAY HACKS

To help attain the right balance, it’s important to understand how to eat wisely—whether you’re packing on-the-go snacks and lunches or planning festive family feasts. Here are seven quick tips to get you started.

TRICKS OF THE TRADE

With simple substitutions, you can support your overall health this holiday season while still enjoying your favorite dishes.

TROUBLESOME INGREDIENTS

HEALTHIER ALTERNATIVES

• In dressings, use avocado.

• In baked goods, try mashed banana or applesauce, 1:1.

Oil

1

Prioritize your personal needs. Look ahead to prepare for possible disruptions in your typical eating patterns. For example, by eating a nutritious breakfast, you can indulge a bit at dinner and still meet your nutritional goals.

2

Get your fiber!

Fiber, found in all plant foods, can help keep you satiated while contributing to your health. Choose raw veggies for dipping instead of chips, fresh berries for dessert, or add salad greens or sprouts to any plate to easily up your fiber intake.

5 Think

plant based. To amp up your nutrition, consider plant-based alternatives for saturated fat and cholesterol-laden traditional foods such as butter, red and processed meats, baked goods, and fried foods. Consider a flexitarian diet, or your own take on a Meatless Monday, for a healthy and sustainable alternative to animal-based diets.

Sugar

• When sautéing, replace 1 Tbsp oil with 3 Tbsp water.

• Replace refined white sugar with a coconut or datebased sweetener, 1:1.

• Replace dairy butter with a whole food plant-based alternative.

• Use avocado as a spread on toast.

Butter

• When sautéing, replace 1 Tbsp butter with 3 Tbsp water.

6

Eggs

3

Plan ahead. Organize your shopping list, and plan menus ahead of time to ensure nutritional balance.

4

Hydrate.

It’s amazing what water can do for your health! Proper hydration is crucial for maintaining energy, electrolyte balance, supporting digestive health, alleviating congestion, maintaining healthy skin, and more. In addition, sometimes we think we are hungry when we are actually thirsty; having a drink of water can help lower the risk of overeating.

Prepare for potlucks. Bring your own healthy dish to a potluck (to share, of course) that fulfills your special dietary needs. Feel free to break tradition here. More often than not, these end up being crowd favorites! Also, don’t arrive to the party hungry. If you know there will not be healthy options available, consider eating your healthy meal at home, and snack at the event.

Bleached, refined all-purpose flour

• Replace eggs with a cholesterol-free plant-based egg alternative or combine 1 Tbsp chia seeds or ground flaxseeds with 3 Tbsp of water to replace one egg.

• Replace with a gluten-free all-purpose blend. Replace a flour and fat-based roux with a mixture made with arrowroot or cornstarch and water.

• Replace with baked or air-fried alternatives.

Fried foods

Remember: all things in moderation —including moderation! Allow yourself the occasional indulgence. If there is a binge moment, or two, or three, don’t panic. Balance it out by drinking more water, or taking a nice, long walk.

7

HOW DO WE FIND BALANCE?

The yearly marathon of holiday feasts need not ruin your health progress in the long run. If you find you’re falling short on your health goals during the holidays, be gentle with yourself. Then keep recommitting to eat healthier and get back on track. One simple way to approach this is to think about crowding out the “bad” foods with as many healthy alternatives as possible (see above sidebar for simple swaps). You got this!

Ashley Boudet, ND, and Chef Mark Reinfeld, aka The Doctor and The Chef, are a husband-wife team devoted to promoting the plant-based lifestyle. Explore their virtual classes at chefmarkreinfeld.com.

Chewable Papaya Enzyme:

The “After Meal” Supplement

The delicious way to make even hard-to-digest foods more agreeable.

Plant-and-fermentation-based enzymes naturally help to breakdown foods into nutrients your body needs for energy.*

Crafted with freshly ripened papaya

Non-GMO • Vegan, plus free of key allergen options

Also available in Super and Chlorophyll formulas

®

Party in a pinch

Don’t let dietary restrictions spoil the fun. Be ready for all guests—even the unexpected ones—with these finger foods worthy of a cheers.

BY THE LIVE NATURALLY TEAM

EVERY BODY EAT

Chive and Garlic Snack Thins

WASA

Multi Grain Swedish Style Crispbread

HARVEST SNAPS

A perfect pantry staple for allergy-prone eaters, these thin and crispy plant-based snacks are free from dairy, gluten, soy, eggs, corn … the list goes on. And with no hidden ingredients (seriously, they’re clearly listed on the front of each singleserve package), you can serve these up without worry. Whether you pass them around or reserve a couple bags for potlucks overflowing with trigger-heavy foods, you can breathe a sigh of relief knowing that no guest will go hungry. Plus, they taste delicious on their own and dunked in dip! Other flavors include Cheese-less, Fiery Chile Lime, and Sea Salt Chia.

If you’re looking for something substantial to munch on, Wasa’s Multi Grain Crispbread may be just the ticket. A mixture of rye, wheat, oats, and barley—and 12 g of whole grains per slice—Wasa’s Swedish crackers pack a healthy dose of fiber and flavor with every satisfying crunch. Pair them with hummus, top them to your liking, or enjoy them straight up—either way, these crispy morsels are the perfect base to a more nutritious snack. Other flavors include Light Rye, Sourdough, and Whole Grain, with gluten free options in Original and Sesame & Sea Salt.

A welcome alternative to potato chips, Harvest Snaps Baked Red Lentil Snacks pack loads of flavor into a light and airy crisp. Made from whole legumes and milled in-house, each serving (or one-third of a bag) contains 5 g of protein and 3 g of fiber with no gluten, artificial flavors, preservatives, GMOs, wheat, or eggs (to name a few). Serve these up as a side, with a dip, or straight from the bag for a more satisfying take on snack time. Other flavors include Lightly Salted, Black Pepper, Caesar, Wasabi Ranch, and Mango Chili Lime.

Tomato Basil Baked Red Lentil Snacks

TOP: SHUTTERSTOCK; COURTESY OF BRANDS; R: SCOTT YAVIS

IT’S NOT A PARTY WITHOUT THE PUNCH!

Keep these ingredients on hand to toast with some of our favorite flavors of the season.

Cranberry Sage Punch

SERVES 4

1-inch piece of fresh ginger, thinly sliced 4 sage leaves, plus extra for garnish ½ cup 100 percent cranberry juice

DIRECTIONS

24 oz ginger-flavored kombucha

Fresh cranberries, for garnish

1. In pitcher muddle together fresh ginger and sage leaves. Add cranberry juice and kombucha and gently stir to combine.

2. Divide punch among 4 ice-filled old-fashioned glasses, using strainer if necessary. Garnish with extra sage leaves and a few cranberries.

NOT A FAN OF CRANBERRY? This mocktail is also delicious using 100 percent pomegranate juice in place of cranberry juice.

CREATE THE PERFECT HAPPITIZER!

Wasa® Crispbread with Baked Goat Cheese, Mushrooms, Balsamic Glaze & Barilla® Rustic Basil Pesto

Ingredients:

• Wasa® Multi Grain crispbread

• Goat cheese

• Mushrooms

• Barilla® Rustic Basil Pesto

• Balsamic glaze

Directions:

1. Preheat oven to 400° F.

2. Top Wasa® crispbreads with goat cheese, place on sheet tray and bake for 3-5 min.

3. Meanwhile, in a skillet over high heat, add olive oil, mushrooms, salt, and pepper. Cook until well browned about 2-3 min.

4. Top each Wasa® crispbread with ½ of the mushrooms and 1 teaspoon of Barilla® Rustic Basil Pesto. Drizzle with balsamic glaze and top with basil leaves.

5. Serve, refrigerating any leftovers.

WICKED KITCHEN

Put simply, this 100 percent plantbased pizza is a better way to snack. Founded in 2018 by chef and brother duo Derek and Chad Sarno, Wicked Kitchen’s growing list of products put the health of the consumer, and the planet, first. On their website, Wicked writes, “Eating more plants isn’t just a healthier way to live, it’s also a more vibrant way to live and exciting way to cook.” The best part is, they do the cooking, so you don’t have to! Feel good eating this hearty helping of veg atop a sourdough crust or check out their other flavors: The Wicked Meaty Pizza and The Saucy Motz.

RED’S

Turkey

Fresh out of the freezer

No-fuss alternatives for a healthier meal, any time of day!

BY THE LIVE NATURALLY TEAM

Store-bought freezer food often gets a bad rap. Maybe it’s because it’s so convenient that it’s often likened to fast food rather than a nutritious meal option. But with research showing that the most common barrier to healthy eating is time, or lack thereof, and a growing number of healthy frozen foods available in the aisles, what once was a category reserved for sad (and salty) TV dinners has become a convenient way to kick up your health.

In fact, research shows that the nutrition value of frozen fruits and vegetables is equal to or, in some cases, even better than that of the fresh product. So, to prepare for the busy weeks ahead, take a stroll down the frozen aisles—your future self will thank you!

You’ve likely heard the saying, “Breakfast is the most important meal of the day,” but did you know that one in four Americans skip this meal altogether, often because they just don’t have the time? Ready in as little as two minutes, Red’s breakfast burritos are a great solution and one you might even look forward to getting out of bed for. Made with antibiotic-free turkey, cage-free eggs, and a blend of three melty cheeses, these grab-andgo burritos pack in 17 g of protein so you’ve got the fuel you need to start your day. Good morning, indeed.

BLAKE’S Shepherd’s Pie (Family Size)

Pop this into the oven (or microwave if you’re really in a pinch) and get cozy with instant comfort food the whole family can enjoy. Using “Great Grandma Clara’s recipe,” Blake’s AllNatural Shepherd’s Pie is made with less than ten ingredients—none of which are preservatives, artificial flavors, or colors—so you can be proud of what you put on the table. Plus, this hearty mix of mashed potatoes, corn, and beef raised without antibiotics is also gluten free—one less thing to worry about!

Sausage Egg and Cheese Breakfast Burrito

Rulebreakin’ Rustic Veg Pizza

Becoming vegetarian Bri and her husband, Anguel, started eating vegetarian as a sort of experiment. Could they cut meat from their diet? And if so, how would they feel? Now, eight years later, it’s clear the experiment was a success, but it wasn’t without its challenges.

“For me, most of my hesitation—which I shared about in the cookbook—was about the impact it would have on socializing,” says Beaudoin. “At the time, we loved going out to restaurants, but we found ourselves disappointed with the vegetarian dining-out options. So, we began to make a lot more home-cooked meals and would invite friends and family over instead … Our friends and family aren’t vegetarian for the most part, so it was fun to try and come up with meals that everyone would love.”

To document their vegetarian journey, Bri and Anguel created their blog ( EvergreenKitchen.ca ) and began sharing the meatless recipes they were creating and eating at home.

CHEF IT UP Craveable, flavorful, veg

In her brand-new cookbook, Bri Beaudoin makes vegetarian cooking easy with recipes you’ll

actually want to make.

BY ERIN JACKSON

Bri Beaudoin is a recipe developer, food stylist, and certified holistic nutritionist with a passion for creating flavorful and approachable vegetarian dishes that just make sense—whether it’s a quick fix on a busy weeknight or the main event at your next dinner party. In her brand-new cookbook, Evergreen Kitchen: Weeknight Vegetarian Dinners for Everyone , she shares more than 110 exclusive recipes—beautifully photographed by her husband and professional food photographer, Anguel Dimov—that are sure to nourish and impress time and time again.

“Over the years we’ve realized that flavorful food is what everyone is looking for,” Beaudoin tells us in an interview, “and if it tastes delicious, it doesn’t really need to have meat in it.” We couldn’t agree more, especially after trying her highly popular Spicy Miso Ramen recipe (included on the next page). Keep reading to learn some of Beaudoin’s tips and tricks for vegetarian cooking, along with a couple of our favorite recipes to cozy up with this season.

Meatless misconceptions

For people who eat meat, the thought of cutting it out altogether can be daunting, but it doesn’t have to be.

“One misconception about vegetarian food is that it’s not satisfying—or as delicious,” says Beaudoin. “I think this misconception exists because some people focus entirely on taking out or omitting ingredients, rather than opportunities to add.”

For example, “Meat is usually a source of fat, salt, and umami,” says Beaudoin.

“So, when you’re cooking vegetarian, you often want

Onions—yellow for cooking, red for quick-pickling or thinly sliced for garnish.

Oil: Olive and grapeseed. Pasta for quick, versatile dinners.

to think about adding those elements through other ingredients. You can cook with a little bit more oil, add a pinch of salt here and there, and use umami-rich ingredients, like tamari, miso, tomato paste, cheese, etc. It’s actually quite easy once you get the hang of it. And you’ll be surprised at how this really helps vegetarian food not feel like a compromise.”

The creation of a cookbook

“I’ve loved cooking for as long as I can remember,” Beaudoin tells us. While other kids were at summer camp, young

Cheese: Hard Italian or feta. Lemons to brighten up the flavors in a dish.

Fresh herbs such as parsley, cilantro, or green onions. Garlic. Always.

Tamari to add more depth than salt can provide. Canned beans to quickly add protein and fiber to a meal.

Eggs for a quick protein-boost with any meal.

Beaudoin was trying her hand at different kids cooking classes. So when she was approached to write Evergreen Kitchen, it was a no-brainer. Her later nutrition training is apparent in many of her thoughtfully crafted recipes, but, perhaps more importantly, Beaudoin says her training taught her the importance of looking beyond each individual ingredient at any given time. It taught her how to take care of herself on a broader scale—a valuable lesson to us all.

“I do love to eat healthy— and the most fun challenge for me is making a delicious tasting recipe that doesn’t feel overly healthy. With vegetarian cooking, it’s great, because there’s so much more of the plate that you can dedicate to colorful vegetables, whole grains, healthy fats. But I’m also a big fan of not being overly strict or restrictive. For me to get the most pleasure from my meal, there’s got to be a bit of room for the fun stuff—like cheese and dessert!”

TURN

THE PAGE FOR THREE DELICIOUS RECIPES FROM BRI BEAUDOIN’S COOKBOOK

WE ASKED BEAUDOIN WHAT 10 INGREDIENTS SHE ALWAYS HAS ON HAND. TAKE NOTES!

CHEF IT UP

HERE ARE SOME OF OUR FAVORITE RECIPES FROM EVERGREEN KITCHEN: WEEKNIGHT VEGETARIAN DINNERS FOR EVERYONE

Firecracker Tofu with Broccolini and Chili Garlic Oil

SERVES 4

16 oz extrafirm tofu, patted dry and cut into ½-inch cubes

2 Tbsp tamari

7 Tbsp grapeseed oil, divided

4 tsp cornstarch

6 garlic cloves, finely grated

1 Tbsp toasted

sesame seeds

DIRECTIONS

1 to 2 tsp red pepper flakes

1 ½ tsp fine sea salt, divided

2 bunches (1 lb) broccolini, trimmed

2 scallions, thinly sliced, for garnish

Flaky sea salt, for garnish

Cooked jasmine rice, for serving Lime wedges

1. Place oven racks in the upper and lower thirds of the oven and preheat to 425 F. Line 2 large baking sheets with parchment paper.

2. Scatter tofu on one of the prepared baking sheets. Drizzle tamari over tofu, and using your fingers, toss until most of the tamari is absorbed. Drizzle 1 tablespoon of grapeseed oil over tofu and toss to coat. Sprinkle cornstarch over tofu and toss to coat. Spread tofu in an even layer, then bake on lower rack for 15 minutes, until tofu is light golden but not yet crispy.

3. In small oven-safe glass container, combine 5 tablespoons of grapeseed oil, garlic, sesame seeds, red pepper flakes, and ¼ teaspoon of salt. If you don’t have an oven-safe dish, you can combine the ingredients in a small saucepan and heat on the stovetop over low heat until fragrant and small bubbles appear in the oil, 5 to 10 minutes.

4. Once tofu has baked for 15 minutes, flip the cubes. Place the container of chili garlic oil onto same baking sheet and bake on lower rack until tofu is golden brown and crispy around the edges and oil is lightly bubbling, about 15 minutes.

5. Scatter the broccolini on second baking sheet. Drizzle remaining 1 tablespoon grapeseed oil over broccolini and toss to coat. Sprinkle with remaining ¼ teaspoon salt. Bake on the upper rack until broccolini is bright green and tender, 8 to 10 minutes.

6. Drizzle 2 tablespoons of chili garlic oil over the tofu (careful, the bowl is hot!). Using flexible spatula, toss tofu until evenly coated in

oil. Combine coated tofu and broccolini on a serving platter. Garnish with scallions and flaky salt. Serve with rice, lime wedges, and remaining chili garlic oil for drizzling.

PER SERVING: 471 CAL; 18 G PROTEIN; 32 G FAT; 34 G CARB (3 G SUGARS); 1254 MG SODIUM; 5 G FIBER

MAIN OR SIDE, YOU DECIDE!

Spicy Miso Ramen

SERVES 4

2 Tbsp grapeseed oil

1 yellow onion, thinly sliced (2 cups)

5 garlic cloves, minced

1 Tbsp minced fresh ginger

6 cups vegetable stock

4 large eggs

5 Tbsp white miso

2 Tbsp toasted sesame seeds

1 Tbsp toasted sesame oil

DIRECTIONS

Shortcut Brothy Beans

SERVES 3

¼ cup extra-virgin olive oil, more for garnish

1 Tbsp tomato paste

2 large shallots, thinly sliced (1 cup)

5 garlic cloves, minced

1 Tbsp fresh thyme leaves

2 cups vegetable stock

½ tsp freshly ground black pepper

DIRECTIONS

¼ tsp fine sea salt

2 cans (14 fl oz) no-salt-added butter or cannellini beans, drained and rinsed

1 Tbsp white miso

3 cups packed chopped Swiss chard, spinach, or lacinato kale

Lemon wedges

Grilled crusty bread or focaccia, for serving (optional)

1. In large Dutch oven or pot, heat olive oil over medium heat. Add tomato paste and shallots and cook, stirring frequently, until shallots are soft and tomato paste has darkened, about 5 minutes. Add garlic and thyme and cook, stirring continuously, until fragrant, about 1 minute.

2. Add vegetable stock, pepper, and salt. Cover with lid and bring to boil. Once boiling, reduce the heat to medium-low and simmer for 5 minutes to let the flavors meld.

3. Pour beans into pot and gently stir to mix. Cover with lid and cook over medium-low heat until the beans are warmed through, about 10 minutes. Stir in miso until fully dissolved. (It’s okay if some beans get squished while doing this—it’ll thicken the broth.) Stir in the Swiss chard. Taste and season with more salt, if needed.

4. Serve the beans hot with lemon on the side and bread for dipping, if using.

1 Tbsp sambal oelek

1 tsp rice vinegar

10 oz dried ramen noodles

OPTIONAL TOPPINGS:

Smoked tofu (thinly sliced)

Watercress or baby spinach

Scallions (thinly sliced)

Toasted sesame seeds

Red pepper flakes

lower eggs into water. Adjust heat, if needed, to maintain a gentle boil and cook eggs for 6 ½ minutes (adjust timing based on desired doneness). Fill small bowl with ice water and gently lower eggs into bowl to cool. Peel eggs and set aside other toppings.

3. Working in batches if needed, transfer soup to high-speed blender. Add miso, sesame seeds, sesame oil, sambal oelek, and rice vinegar. Blend until smooth and creamy, 1 to 2 minutes. Pour soup back into pot, cover with lid, and keep warm over low heat until ready to serve.

4. Bring large pot of unsalted water to boil over high heat. Add noodles and cook according to package directions. (Be careful not to overcook.) Drain noodles.

1. In large Dutch oven or pot, heat grapeseed oil over medium heat. Add onion and cook, stirring occasionally, until golden brown around the edges, 8 to 10 minutes. Add garlic and ginger and cook, stirring constantly, until fragrant, 1 to 2 minutes. Pour in vegetable stock. Cover with lid slightly ajar and bring to boil over medium-high heat, then reduce heat to medium-low and simmer for 15 to 20 minutes to let flavors infuse.

2. Bring medium saucepan of water to boil over medium-high heat. Gently

5. Divide noodles among bowls, then ladle soup overtop. Cut eggs in half lengthwise. Garnish each bowl with 2 egg halves and toppings of choice.

PER SERVING: 624 CAL; 21 G PROTEIN; .35 G FAT; 61 G CARB (8 G SUGARS); 3678 MG SODIUM; 6 G FIBER

Excerpted from Evergreen Kitchen: Weeknight

Vegetarian Dinners for Everyone by Bri Beaudoin.

Copyright © 2022 Bri Beaudoin. Photography by Anguel Dimov. Published by Penguin Canada, an imprint of Penguin Random House LLC. Reproduced by arrangement with the Publisher. All rights reserved.

NUTRITIONAL VALUES CALCULATED AT VERYWELLFIT.COM/RECIPE-NUTRITION-ANALYZER

For an even heartier meal, you could top with a soft-boiled egg, crumbled feta, and fresh herbs. Or spoon the beans over rice. They can also be added as a protein boost in soups, pastas, bowls, etc.

ONE-POT WONDERS

Skip the dishes and lock in fall flavor with these quick and cozy one-pot dinners.

PHOTOS BY SCOTT YAVIS

DIY Chinese five-spice powder

Although readily available in most stores, you can easily make your own. In small, heavy skillet, combine:

6 star anise pods

2 Tbsp fennel seeds

2 ½ tsp black peppercorns

¾ tsp whole cloves

Toast over medium heat just until aromatic, about 3 minutes. Transfer to mini

blender. Add 1 Tbsp ground cinnamon . Whirl until mixture is finely ground. It can be stored in an airtight small jar; use as needed. It’s equally delicious on roast chicken or pork.

GOLDEN ROOT SOUP

A couple of often overlooked roots, rutabagas and turnips, are sometimes thought to be bitter, but one quick way to take the bitterness out is to add a bit of sweetness. We’ve upped the ante with sweet potatoes and carrots to create a delicious soup with an abundance of healthy ingredients.

SERVES 6 TO 8

BY IRENE MCGUINNESS

2 Tbsp grapeseed oil

1 large leek, washed and sliced, light part only

1 small onion, peeled and coarsely chopped

2 garlic cloves, peeled and chopped

1 small rutabaga or turnip, peeled and coarsely chopped

2 large carrots, scraped and chopped, about 1 ½ cups

DIRECTIONS

1 sweet potato, peeled and chopped, about 1 cup

4 cups

low-sodium vegetable stock

1 Tbsp Chinese five-spice powder

1 tsp coconut or brown sugar

¼ tsp kosher salt

1 cup full-fat coconut milk, plus extra if needed

SQUASH TURKEY CHILI

Butternut squash forms the base of this chili’s sumptuous sauce, while plenty of beans and veggies pack each bowlful with big-time texture. You can make it vegan by swapping out the turkey for a couple blocks of crumbled tempeh.

SERVES 8

deep freeze

1. In large soup pot over medium heat, add oil, leek, and onion. Sauté until soft and clear. Stir in garlic and sauté for 1 more minute.

2. Add all remaining ingredients— except for coconut milk. Add a splash more water if needed to make sure vegetables are just about covered with liquid. Bring to a gentle boil. Cover, reduce heat, and simmer until vegetables are fork-tender, about 30 minutes.

3. Using hand-held stick blender or transferring to high-speed blender, purée until creamy. Return to saucepan and stir in coconut milk. Heat through. Add a little more coconut milk or water if soup appears to be too thick. Season to taste with some added salt and pepper if you wish. Serve in bowls and garnish as desired.

PER EACH OF 8 SERVINGS: 109 CAL; 1 G PROTEIN;

6 G FAT; 13 G CARB (5 G SUGARS); 95 MG SODIUM;

2 G FIBER

Irene McGuinness is a passionate food writer, editor, and food stylist. Her work appears in a variety of US, Australian, and Canadian magazines.

1 medium butternut squash, peeled and chopped

1 Tbsp grapeseed or sunflower oil

1 large yellow onion, diced

½ tsp salt

2 orange bell peppers, chopped

2 medium zucchini, chopped

3 garlic cloves, minced

1 ½ lb ground organic turkey

2 - 14 oz cans diced tomatoes

1 cup lowsodium chicken or turkey broth

2 Tbsp cocoa powder

BY MATTHEW KADEY, MSC, RD

2 canned chipotle chili peppers in adobo sauce

2 tsp paprika

2 tsp dried oregano

1 tsp ground cumin

½ tsp cinnamon

½ tsp black pepper

1 ½ cups cooked or canned black beans

1 ½ cups cooked or canned pinto beans

2 cups frozen corn kernels

½ cup pumpkin seeds

1 cup chopped cilantro

DIRECTIONS

1. In steamer basket set over 1-inch of water, place chopped butternut squash. Bring water to a boil and steam until squash is very tender. Alternatively, place butternut squash cubes in pot of boiling water and cook until tender.

To freeze items such as chili and pasta sauce for future meals, consider dividing them up among jumbo-sized muffin cups. That way you’ll have individual servings that will defrost much more quickly than a huge ice block of food.

Simply divvy up the food among the muffin cups, place tray in freezer until leftovers are frozen solid, unmold, and then keep food pucks in an airtight container in the freezer. Nonstick and bendable silicone jumbo muffin cups make it easy for you to unmold your frozen leftovers.

2. In large pan, heat oil over medium heat. Add onion and salt to pan; sauté until onion is softened, about 5 minutes. Stir in bell peppers, zucchini, and garlic; heat 5 minutes. Add turkey to pan and heat until browned, about 4 minutes.

3. In blender container, place 1 can tomatoes, broth, cooked butternut squash, cocoa, chipotle chili, paprika, oregano, cumin, cinnamon, and black pepper and blend until smooth. Add butternut squash mixture to pan along with remaining can of tomatoes, black beans, and pinto beans; bring to a boil, reduce heat, and simmer for 20 minutes. Add corn and heat through.

4. Serve bowls of chili garnished with pumpkin seeds and cilantro.

ONE POT SAUSAGE, SWEET POTATO, AND KALE PASTA

A hearty pasta dinner need not require multiple pots. For less effort and post-meal cleanup, why not cook everything together? SERVES 4

BY MATTHEW KADEY, MS c , RD

2 tsp grapeseed or sunflower oil

¾ lb chicken or turkey sausage, casing removed and crumbled

1 yellow onion, chopped

1 medium sweet potato, peeled and grated

2 garlic cloves, chopped

½ lb whole grain rotini or penne pasta

3 cups no-saltadded chicken or vegetable broth

14 oz can no-saltadded diced tomatoes

2 Tbsp no-saltadded tomato paste

Zest of 1 lemon

1 ½ tsp Italian seasoning

½ tsp crushed red pepper flakes

5 oz container baby kale or baby greens mix

½ cup grated Parmesan cheese (optional)

¼ cup toasted chopped walnuts (optional)

go nuts!

You don’t need to crank up the oven to make a small batch of toasty nuts. Instead, nuke them. Spread nuts in a single layer on microwavesafe plate. Microwave on high power for 1 minute, stir, and continue heating in 30-second intervals, stirring between each interval, until nuts are fragrant and a few shades darker.

DIRECTIONS

1. In large pot over medium, heat oil. Add sausage and heat until browned, about 4 minutes. Remove sausage from pan and set aside.

2. Add onion to pan and heat until onion has softened, about 5 minutes. Add sweet potato and garlic; heat until potato is tender, stirring often, about 3 minutes.

3. Add pasta, broth, canned tomatoes, tomato paste, lemon zest, Italian seasoning, and red pepper

flakes to pan. Bring to a boil; reduce heat to medium-low and simmer, covered, until pasta is al dente and liquid has almost evaporated. Be sure to scrape up any brown bits from bottom of pan.

4. In batches, stir in kale until wilted. Stir in sausage and heat through. Remove from heat and let stand for 5 minutes. Garnish with Parmesan and walnuts if desired.

PER SERVING: 389 CAL; 31 G PROTEIN; 14 G FAT; 36 G CARB (9 G SUGARS); 860 MG SODIUM; 5 G FIBER

Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).

HOVER YOUR SMARTPHONE CAMERA OVER THE CODE TO SHOP THIS RECIPE ONLINE.

SAFFRON CHICKEN WITH DRIED APRICOTS AND CHICKPEAS

This warm and satisfying dish pays homage to slow-cooked North African tagines, but comes together in no time, combining sweet apricots with savory and tender vegetables, legumes, and chicken. SERVES 6

BY AMIE WATSON

1 tsp extra-virgin olive oil

1 onion, diced

5 cloves garlic, sliced in half lengthwise, or ½ tsp garlic powder (optional)

3 cups chopped carrots (about 3 large carrots)

3 cups chopped zucchini (about 2 medium zucchini)

¼ tsp saffron threads, crushed

1 cinnamon stick or ¾ tsp ground cinnamon

1 tsp ground cumin

½ tsp ground cardamom

1 Tbsp paprika

1 Tbsp dried parsley

1 Tbsp dried chives (optional)

¼ tsp salt

2 Tbsp finely chopped pitted olives or ¼ cup whole olives

1 ½ lbs skinless, boneless chicken breast or thigh, chopped into bite-sized pieces

Zest and juice of 1 lemon

½ cup dried apricots, diced

4 cups chicken stock

2 - 14 oz cans chickpeas, drained, or 4 cups cooked chickpeas

Freshly chopped parsley, to garnish (optional)

Cooked couscous or rice, for serving

DIRECTIONS

1. In large pot, heat olive oil over medium heat. When hot, add onion, garlic (if using), carrots, and zucchini. Cook for 6 minutes, stirring frequently.

2. Add spices, salt, olives, chicken, lemon zest (not juice), dried apricots, and stock. Bring to a boil, cover, reduce heat to low, and simmer for 30 minutes, or until carrots and chicken are tender.

3. Add chickpeas and simmer for 5 minutes more. Stir in lemon juice and adjust salt to taste.

4. Serve garnished with chopped parsley (if using) over couscous or rice. PER SERVING (WITHOUT COUSCOUS/RICE): 437 CAL; 39 G PROTEIN; 7 G FAT; 55 G CARB (19 G SUGARS); 535 MG SODIUM; 13 G FIBER

Amie Watson is a freelance writer, television contributor, and founder of the Fork That app. Find her e-book Quarantine Cooking at multiculturiosity.com

Any type of olives will work—e.g., green, purple, or black—and though you don’t need an entire jar for the recipe, you can serve the rest as an appetizer or snack.

GARNISH WITH GANACHE

For a little more indulgence, forgo the frosting and instead drizzle with some chocolate ganache made by whisking together 1 cup warmed coconut cream with 10 oz chopped dark chocolate.

DESSERTS Holiday Healthier

Indulge yourself with these cheer-worthy festive treats.

Spiced

ORANGE CAKE

This spice cake is the perfect accompaniment to any holiday gathering. Plus, it’s easy to make this recipe vegan and gluten free!

SERVES 12

2 Tbsp ground flaxseed

2 ½ cups almond flour

¼ cup date sugar

½ cup tapioca flour

½ cup coconut flour

2 tsp baking soda

¼ tsp kosher salt

¼ tsp freshly ground black pepper

1 tsp ground cinnamon, plus extra for garnish

½ tsp ground ginger

¼ tsp ground nutmeg

DIRECTIONS

1 Tbsp + 1 tsp finely grated orange zest

1 cup orange juice

¼ cup coconut oil

2 Tbsp maple syrup

1 Tbsp + ½ tsp vanilla extract, divided

1 ½ cups strained plain yogurt (use coconut for dairy free)

1 orange, thinly sliced, for garnish (optional)

¼ cup toasted sliced almonds, for garnish (optional)

1. Preheat oven to 350 F. Lightly grease 9-inch round cake tin with coconut oil and add a round of parchment paper to bottom of pan. Set aside.

2. In small bowl, whisk together ground flaxseed and 1/3 cup water. Set aside for at least 5 minutes.

3. In large bowl, whisk together almond flour, date sugar, tapioca flour, coconut flour, baking soda, salt, ground black pepper, cinnamon, ginger, and nutmeg until thoroughly combined. Form a well in center of dry ingredients and set aside.

4. In medium bowl, whisk together orange zest and orange juice, coconut oil, maple syrup, 1 Tbsp vanilla extract, and reserved flaxseed mixture until well combined.

5. Pour liquid ingredients into well in dry ingredients and stir with wooden spoon or spatula until combined. Pour batter into prepared cake tin and smooth top to create an even surface. Bake cake until a toothpick inserted in center of cake comes out clean and cake springs back when gently pressed, about 35 to 40 minutes. Allow cake to cool for 10 minutes in pan before running a knife around edge of cake to loosen from pan. Remove cake from tin and allow to cool to room temperature on wire rack.

6. While cake is cooling, prepare frosting. In medium bowl, stir together remaining ½ tsp vanilla extract , strained yogurt, and remaining 1 tsp orange zest.

7. When ready to serve, place cooled cake on serving platter. Spread frosting overtop of cake and decorate with orange curls, toasted almonds, and a sprinkling of cinnamon, if desired. Serve immediately.

PER SERVING: 372 CAL; 12 G PROTEIN; 24 G FAT; 34 G CARB (12 G SUGARS); 300 MG SODIUM; 5 G FIBER

CRUMBLE-STUFFED APPLES Whole-Roasted

These simple little treats are perfect for a fall dinner party or even for breakfast—they’re that clean! Feel free to use your own crumble recipe if you’ve already got a favorite. SERVES 3

BY ERIN IRELAND

3 apples (Gala or preferred variety)

1⁄3 cup oats

1⁄3 cup flour

4 Tbsp coconut sugar

4 Tbsp melted coconut oil

1 tsp cinnamon

¼ tsp freshly grated nutmeg (optional)

½ tsp sea salt

DIRECTIONS

1. Preheat oven to 400 F. Line baking sheet with parchment paper.

2. Cut tops off apples and scoop out insides, being careful not to get too close to edges (this could cause a collapsed apple!). Place hollowed-out apples on baking sheet.

3. In small bowl, mix together remaining ingredients.

4. Time to assemble! Stuff hollowed-out apples with lots of crumble so that it’s overflowing from the

tops. Bake for about 25 to 30 minutes (until soft and wrinkly). Serve with homemade or store-bought ice cream, if desired, and an extra sprinkling of cinnamon.

PER SERVING: 384 CAL; 5 G PROTEIN; 20 G FAT; 51 G CARB (29 G SUGARS); 397 MG SODIUM; 5 G FIBER

Erin Ireland is the owner of To Live For Bakery and a plant-loving home cook with a passion for sharing to-die-for recipes and restaurant recommendations on her site erinireland.ca and Instagram @erinireland.

Recipes have been adapted for Live Naturally

Stuffed Brownie COOKIES

Cookies are a holiday staple, and these are sure to become a fast favorite. Experiment with your favorite nut or seed butter here to make your own new family tradition. MAKES 10 COOKIES

½ cup nut or seed butter of choice

1 cup oat flour

1⁄3 cup coconut sugar

¾ tsp baking soda

¼ tsp baking powder

¼ tsp kosher salt

6 Tbsp coconut oil

2 Tbsp oat milk

1 ½ tsp vanilla extract

1 ½ oz unsweetened chocolate

2 tsp monk fruit powder

DIRECTIONS

1. In small bowl, place nut or seed butter and freeze until stiff but still pliable, about a half-hour. Quickly form into 10 balls about 1 tsp each, place on parchment-lined plate and return to freezer until ready to use.

2. Preheat oven to 325 F. Line 2 baking trays with parchment paper and set aside.

3. In large bowl, whisk together oat flour, sugar, baking soda, baking powder, and salt until thoroughly combined.

4. In another small bowl, whisk together coconut oil, oat milk, and vanilla extract. Add wet

mixture to dry mixture and stir together with wooden spoon or rubber spatula until well combined. Form cookie dough into 10 balls each roughly 1 ½ Tbsp in size.

5. Working with one ball of cookie dough at a time, make a wide well that extends about three-quarters of the way through the ball of cookie dough. Add one ball of frozen nut or seed butter filling into well and gently form cookie dough around filling ball, fully enclosing with dough. Place filled cookie on prepared baking tray and continue process with remaining cookie dough and filling. Bake cookies, one tray at

PICTURE PERFECT

Make quick work of shaping cookies by using a cookie scoop. They come in a variety of sizes and help ensure picture-perfect cookies every time.

a time, until softly set, about 10 to 12 minutes. Let cookies cool and firm up on baking tray for 10 minutes before transferring to wire rack to cool completely to room temperature.

6. Once cookies have cooled, gently melt chocolate in heatsafe bowl over saucepan of gently simmering water. Once completely melted, remove bowl from saucepan and stir in monk fruit powder. Drizzle over cookies and let set in refrigerator for 30 minutes. Cookies will keep in airtight container for up to a week.

PER SERVING: 219 CAL; 3 G PROTEIN; 17 G FAT (12 G SAT. FAT); 18 G CARB (7 G SUGARS); 159 MG SODIUM; 4 G FIBER

Cranberry

CASHEW TART

This tart is a showstopper. Smooth and creamy cashew cream is paired with the bright tang of cranberry compote for an unforgettable finish to any festive meal. SERVES 12

1 ½ cups raw cashews, divided

2 Medjool dates, pitted and roughly chopped

1 ½ cups rolled oats

3 Tbsp coconut oil, melted ½ tsp arrowroot powder or cornstarch

2 cups fresh or frozen cranberries

DIRECTIONS

1 Tbsp monk fruit powder

2⁄3 cup milk (try cashew or coconut for dairy free)

1 Tbsp vanilla extract

2 Tbsp maple syrup, clover honey, or yacon syrup

3 oz coconut oil or butter

1. Preheat oven to 350 F.

2. In small bowl, place 1 cup cashews and cover liberally with boiling water. Set aside.

3. In food processor, pulse together remaining ½ cup cashews along with dates, until cashews are roughly chopped. Add in rolled oats and coconut oil; continue to combine mixture in long pulses until a moist dough forms that holds its shape well when a small amount is squished together in the palm of your hand. Firmly press dough into 9-inch round tart pan with removable bottom. Bake until crust is golden brown, about 10 to 15 minutes. Allow crust to cool to room temperature in tart pan on wire rack.

4. Meanwhile, make cranberry filling. In small bowl, stir together arrowroot powder or cornstarch with 1 Tbsp water and set aside.

5. In small saucepan, add cranberries, 1 Tbsp water, and monk fruit powder. Bring to a simmer over medium-high heat. Once simmering, reduce heat to medium-low and allow mixture to cook, stirring often, until cranberries have popped and mixture has thickened slightly. Stir in arrowroot mixture and continue to cook, stirring constantly for 1 minute. Remove saucepan from heat and set aside, allowing mixture to cool for 10 minutes. Pour cranberry filling into crust and spread into even layer. Place tart in refrigerator while making topping.

6. To make topping, start by draining reserved cashews. Place cashews in blender along with cashew milk; vanilla extract; and maple syrup, honey, or yacon syrup. Blend until completely smooth, scraping down

sides of blender as needed with a rubber spatula. Add coconut oil or butter and blend until well combined. Pour cashew mixture overtop of cranberry layer in tart and smooth top with spoon or spatula. Refrigerate tart for 2 to 3 hours.

7. When ready to serve, garnish as desired, slice, and serve. Store leftovers, covered, in refrigerator for up to 2 days.

PER SERVING: 363 CAL; 4 G PROTEIN; 32 G FAT; 17 G CARB (5 G SUGARS); 15 MG SODIUM; 2 G FIBER

This tart is also yummy with blueberries, raspberries, or cherries in place of the cranberries. Just take note that you may need to cook the filling a little longer and add a bit more arrowroot powder or cornstarch to achieve a very thick filling.

BERRY SWAPS

Fire up your METABOLISM

When you need a little help, look to these natural remedies to stimulate your body’s fuel-burning capabilities.

Every day, the body’s metabolism works diligently to provide cells with the energy they need to function. In order to sustain our essential bodily functions, we require a minimum daily caloric intake—also known as the basal metabolic rate. Some people need a lot of nourishment to keep their internal engines going, even while at rest, while others have a very slow metabolism, which requires consuming fewer calories to perform essential functions.

Eating a balanced diet (with lots of protein), exercising regularly, hydrating properly, and getting enough sleep are all key to stimulating and maintaining a healthy metabolism, but here are some natural remedies for an extra fuel-burning nudge, if needed.

COENZYME Q10

Our bodies naturally produce coenzyme Q10 (or coQ10), also known as upiquinone, which is a powerful antioxidant. In addition to its role in combatting oxidative stress, supplementation with coenzyme Q10 has been shown to improve metabolic health and may be an effective treatment for metabolic disorders.

VITAMIN C

Yes, the trusty cold fighter that is great for immune-system support may also enhance your metabolism by fighting off oxidative stress and inflammation. Although more research is needed to understand vitamin C’s role in metabolism, studies show that low vitamin C concentrations are associated with higher BMI. Supplementation with Vitamin C has also been shown to regulate glucose metabolism (decreasing blood sugar levels) and improve metabolic conditions. This glucose regulation is important for diabetics, for whom too much glucose in the bloodstream can damage organs, blood vessels, nerves, and more.

SPICE UP YOUR LIFE

Certain foods are known to stimulate metabolism.

In the case of chili peppers, or hot peppers, this is thanks to capsaicin—the main bioactive compound in chilis, which gives them their heat. Capsaicin has also been studied for its ability to boost metabolic rate, and has been shown to modestly enhance energy expenditure, boost fat oxidation, and diminish appetite.

ALPHA-LIPOIC ACID (ALA)

This powerful antioxidant is found in every cell and is rich in anthocyanins— the dark pigments found in fruits such as raspberries or blueberries. Not only does ALA fight off cell-damaging free radicals, but it also helps convert glucose into energy, reduce blood sugar levels, and appears to promote a healthy weight. In addition, it encourages the production of the protein hormone adiponectin, which can increase metabolic rate and energy expenditure.

GREEN TEA

Frequently lauded for its health benefits, green tea contains catechins, natural antioxidants that can thwart oxidative stress. One type of catechin in particular, epigallocatechin gallate (EGCG), has been shown to increase fat oxidation, an important component of metabolism. Add this to green tea’s caffeine content, which is lower than coffee, but still significant, and green tea is at the ready to jump-start your metabolism.

Great sleep— happy tummy

Good quality sleep improves your microbiome and digestive process. Here’s how to achieve it.

BY DANIELA GINTA, MSC, NNCP

Do you think of sleep as a reward to enjoy at the end of each day? Or does it feel more like a chore?

If you care about your general well-being, we suggest you go with the first! Recently, the American Heart Association added healthy sleep to the list of eight essentials for healthy life, given its impact on the brain, cardiovascular and immune systems, and the gut.

YOUR GUT NEEDS YOU TO SLEEP

Body systems work synergistically, which explains why a sleep-deprived, imbalanced gut can increase the risk of cardiovascular disease, Alzheimer’s disease, type 2 diabetes, and cancer.

“Sleep deprivation can reduce the effectiveness of how the gut operates and digests. This can lead to bloating, gas, and constipation, and can also affect how sensitive a person is to food,” says Tamzin Morley, ND.

More specifically, lack of sleep can cause an increase in pro-inflammatory molecules called cytokines and can reduce the amount of beneficial anti-inflammatory short-chain fatty acids and bile acids.

Plus, when we’re tired, we’re often drawn to all the wrong foods with a seemingly insatiable appetite—you know the feeling. This is due to an increase in ghrelin (the hunger hormone) and a decrease in leptin (the satiety hormone).

The effects are amplified by the fact that sleep deprivation also reduces insulin sensitivity—which can occur after just a couple of nights of poor quality or reduced sleep time.

HOW POOR SLEEP AFFECTS GUT HEALTH

Getting too little sleep or experiencing fragmented sleep can result in dysbiosis, an imbalance resulting in the overgrowth of certain bacteria, which can ultimately lead to increased risk of metabolic imbalance, obesity, and type 2 diabetes.

These changes in the microbiome can happen within 48 hours of insufficient sleep, so if you’re occasionally choosing shorter sleep on the weekend, make sure to support your gut with fiber-rich whole foods.

While dysbiosis is the general term for the imbalance caused by a myriad of factors such as aging, lack of exercise, unhealthy diet, and, yes, sleep deprivation, the resulting effects are similar. Dysbiosis increases gut inflammation and can lead to a condition called “leaky gut,” where the gut lining becomes permeable to bacteria fragments and metabolites.

And poor gut health affects sleep

The connection between gut health and sleep goes deeper yet, as it seems that poor sleep may be a consequence of digestive conditions, such as changes in the microbiome, obesity, gastroesophageal reflux, inflammatory bowel disease, and liver or pancreatic diseases.

But there is a silver lining, especially for those who have few choices due to job or life requirements. The impact of sleep deprivation on the gut is amplified with diets high in fat and sugar. Choose kale chips over ultraprocessed foods and reduce grazing to allow your digestive system to rest.

THE CORTISOL CONNECTION

Take a deep breath: that will also help engage the parasympathetic nervous system, since lack of sleep presents with yet another problematic (and compounded) issue. “Sleep deprivation can increase the amount of cortisol produced, which can lead to weight gain,” says Morley.

Our cortisol levels are lowest when we go to bed and increase when we get up. But being sleep deprived keeps the cortisol levels elevated, and yes, this will cause reduced sleep quality and affect our ability to get restorative, deep sleep.

SLEEPING THROUGH THE AGES

Youthfulness comes with perks, including the ability to get restorative sleep, which lowers the risk of metabolic imbalances and gut disturbances. However, according to the CDC, nearly 58 percent of middle school students and 73 percent of high school students don’t get enough sleep on school nights.

SLEEPY SUPPLEMENTS

MELATONIN

Benefits: exerts positive effects on sleep quality

IRON

Benefits: improves restless leg syndrome, sleep quality, and fatigue among those with iron deficiency

VALERIAN

Benefits: may promote sleep and prevent anxiety related to sleep loss

PASSION FLOWER

Benefits: may reduce stressrelated insomnia

CBD

Benefits: may assist REM sleep behavior disorder and excessive daytime sleepiness

Adult life comes with many responsibilities (distractions too), and sleep— inevitably—takes a lower place on the priority list, which can, in turn, affect well-being and increase the risk of chronic illness. That’s concerning considering more than one third of American adults don’t get enough sleep on a regular basis! Sleep quality can also decrease with age, which can further accentuate digestion issues.

“The production of hydrochloric acid and digestive enzymes decreases as we age, which makes digestion more difficult. Also, there are physiological age-related changes in the gut microbiome,” Morley says. These changes can lead to decreased absorption of nutrients, so make sure to consume a variety of nutritious whole foods daily.

SLEEP HACKS

Munch on naturally fermented foods such as sauerkraut and kimchi regularly. They contain probiotic bacteria and prebiotics, plus vitamins and minerals formed during fermentation.

BOTTOM LINE: PRIORITIZE SLEEP!

Think of sleep as one of the highest return investments in your long-term health, and make seven to nine hours a night non-negotiable.

No matter your bad sleep history, start making changes today—no matter how small— toward better sleep. You and your trillions of gut bugs will be healthier and happier for it.

Daniela Ginta, MSc, NNCP, is a writer and nutrition consultant who now knows that good sleep makes life better and happier. You can find her at nutritionmatters.ca

heavy dinners caffeine late in the day (past 2 pm)

SUPPLEMENT YOUR DIGESTION

Probiotics

Oral probiotics can improve the gut barrier and reduce inflammation. They can also reduce the severity of asthma attacks and allergy symptoms in children. However, given the multitude of options, consult with a health professional for best suited probiotic supplement.

L-glutamine

This amino acid can help improve digestive health by decreasing intestinal permeability and reducing inflammation.

Vitamin D

Essential to maintaining the integrity of the gut lining, vitamin D needs to be converted to its active form by diverse and beneficial gut bacteria.

Vitamin C

A powerful antioxidant, vitamin C can reduce inflammation and oxidative damage in the gut.

WHAT’S STOPPING YOU FROM GETTING QUALITY SLEEP?

nightcaps (alcohol may cause lethargy, but sleep quality will suffer)

blue light (yes, digital screens)

activities that increase cortisol levels (intense physical training, stress—both acute and chronic)

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