BOOST
Support healthy aging with natural supplements PG. 24
A heartwarming hello
This time of year is filled with cozy evenings, holiday celebrations with friends and family, and the anticipation of the new year. It’s a time for celebration and reflection.
In this issue of Live Naturally, we offer you ways to make your holidays joyful, intentional, and free of stress. Among these pages, you’ll find creative gift giving ideas that honor your bond with people and the environment.
This issue of Live Naturally is all about living with intention. We offer you practical advice on how to stay focused on your health goals amid the hustle and bustle of the holiday season. We’re also highlighting the importance of de-stressing and sleep, which
seem to fall off the holiday to-do list for most, as well as tips for healthy aging and easing anxiety.
Lastly, no holiday is complete without a feast. Embrace all that this season has to offer with time-saving and budget-friendly recipes ranging from comforting soups to satiating main courses, which are both delicious and nutritious. Whether you are looking forward to cozying up next to the fireplace or hosting a holiday gathering with your loved ones, Live Naturally has you covered.
Wishing you a joyful holiday season and continued health and wellness!
—The Live Naturally team
Vegan lentil crepes with tofu spinach scramble, 8
Nut and seed clusters, 9
Mini guacamole cups, 9
Soothing moon mylk, 9
Salted caramel pumpkin cheesecake, 12
Twice baked potatoes, 13
Buttery cinnamon French toast bake, 14
Smoky paella with asparagus and prawns, 17
Creamy feta dip, 17
Mediterranean orzo with citrus spiked gremolata, 18
No-bake chocolate raspberry tart, 19
Ginger miso carrot soup, 21
Lemony Greek soup, 21
Potato parsnip pear soup with smoked gouda, 22 African peanut soup,
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Order ingredients for any Live Naturally recipe online through your local Kroger store!
Find balance this season
Keeping healthy habits through the holidays
BY RICHIE SANTUCCI, RDN, LD
Eating healthy during the holidays can be challenging, especially while keeping up with your festive activities. However, there are many ways to enjoy the holiday season while also prioritizing health. Here are some strategies to make choices you can feel good about this season!
1 OPT FOR A BALANCED PLATE
Holiday gatherings are often filled with an abundance of food that can make it difficult to eat mindfully.
MyPlate.gov is a healthy eating model that advocates for balance, encouraging you to divide your plate into half fruits and vegetables, one quarter protein, and one quarter grains. It serves as a reminder to eat from each of the food groups throughout the day—and into the holiday season. Eating a well-rounded diet is essential for maintaining long-term health and nutrition, while also boosting your daily mood and energy.
2 MAKE TIME TO EAT
It’s easy to get lost in the hustle and bustle of the holidays, but it’s important to make time for energizing eats. Stay fueled by planning quick and easy options like overnight oats, sandwiches, or salads. Whether shopping for last minute gifts or heading to the ice rink, bring nutritious on-the-go options like fruit, trail mix, nuts, and seeds—and always remember to pack water for hydration.
3 MODERATE DRINKS
To enjoy the festivities without overindulging, set a drink limit beforehand. You can also opt for soda water or low-calorie mixers
to help keep sugar and calorie intake in check. And if you’re looking for delicious mocktail alternatives this holiday season, Kroger.com has you covered!
4 STAY MINDFUL
Mindful eating is all about slowing down so that you can savor the flavors of food. Before you start eating, take a minute to contemplate all it took to bring the meal to your table. Then, with those enjoying the meal with you, name three things you are grateful for today. Once you begin eating, take a break between each bite and bring all your five senses to the present moment. Studies show that practicing gratitude and mindfulness can lead to more happiness overall.
5 PORTION DESSERTS
From gingerbread to hot cocoa, the holidays are full of yummy treats. Though these sweets are delicious, they often result in an increase in sugar, which can lead to a weakened immune system during an already stressful time of year. In fact, a single dessert portion could have over fifty grams of added sugar. Try aiming for half of a dessert portion to cut added sugar intake in half.
6 KEEP IT MOVING
Regular physical activity has been shown to reduce stress levels, boost mood, and prevent chronic disease. Remember to schedule in some activity with a leisurely holiday walk, an online fitness class, or by simply taking the stairs when possible.
7 LISTEN TO YOUR BODY
The holiday season can be demanding, and although taking part in the festivities is important, so is prioritizing your well-being. Aim for early bedtimes and short naps to recharge your body and support your immune system. Know that it’s okay to decline invitations, arrive late, or leave early to take care of yourself.
All in all, the holidays are a time to come together and enjoy what the season has to offer. Having a well-rounded life is all about balance—that means slowing down to the present moment, as well as savoring your food and the company you enjoy it with. Check out Kroger.com/ recipes for recipes and reach out to the Kroger Dietitians at Kroger.com/health/ registered-dietitians if you need help achieving balance with food. Healthy holidays!
Richie Santucci, RDN, LD, has a nutrition philosophy of diversifying your diet by incorporating various plant-based foods.
Creating space with mindful gift giving
Lean into joy and sustainability this holiday season
BY MARIE WHITE
It’s that special time of year. Ginger cookies are baking, Christmas trees are decorated, Hanukkah candles are lit, and twinkling lights are hung outside. The only thing left on your holiday to-do list is … gifts!
Through the month of December, calendars are likely full of gatherings with family, friends, and colleagues. Along with the merry enjoyment of food, drink, and togetherness, the practice of gift giving is an enduring one.
But finding that perfect gift for everyone on your list can be one of the most stressful parts of the holidays. And what about reducing costs? Or using more environmentally friendly wrapping? If gift giving feels like a chore this year, you might want to reimagine the practice as a meditative process.
CHANGE YOUR MINDSET
Finding the right gifts can too often spiral into an expensive, stressful pursuit. You might benefit from changing your mindset, both personally and collectively—as individuals, families, and friend groups. Draft some gentle rules to make gift giving easier this year. Involve others by discussing what works for you, your family, and your friends. For example, agree to a price limit on gifts or commit to recycled or repurposed gifts only.
By following practical tips for finding the perfect, thoughtful gift for everyone on your list, you can return to the essentials of gift giving: caring for yourself, your loved ones, and your community. Mindful gift giving creates stillness, joy, and peace during the holiday season.
‘TIS THE SEASON TO RECYCLE
Research shows that during the holiday season, the amount of waste Americans produce increases by 25 percent. Online shopping is much to blame, generating 4.8 times more packaging waste than in-store purchases. If you can’t make it to the store this Christmas, be sure to recycle what you can, including cardboard boxes, paper, and plastics.
CHOOSE THE RIGHT GIFT
Once you’ve made a plan, you need to pick a present. How do you choose just the right gift, one that represents your appreciation of the recipient? Finding the perfect gift requires that you contemplate the person and their specific needs.
Tap into the needs of the recipient, whether it’s tangible or emotional. For instance, you could give a piece of kitchen equipment you know they’ve been dreaming of. Or you might write them an encouraging letter of support and gift your time to chat and connect over a cup of peppermint mocha or gingerbread latte.
Are they young and in need of clothes, books, or home essentials? Are they a parent who’d love to receive simple services, such as babysitting or meal prep, as presents? Or perhaps your list includes elderly family members or friends who live alone, and who would benefit from your presence as a heart-warming holiday gift.
TO SPEND OR NOT TO SPEND
Whether or not to spend money on gifts—and how much—is a choice influenced by your own situation and the plan you’ve made with those on your gift-giving list.
If your gift-giving plan with family and friends allows for it, and you have a few big gifts in mind, consider buying from local artisans to keep your money circulating in your community. By spending locally and supporting independent stores and boutiques, the money you spend on your holiday gifts will benefit countless people. Now that’s the holiday spirit! When a spending limit is part of your plan, you can enjoy letting go of the pressure that comes with spending a lot of money on gifts. Your giftees will appreciate other forms of giving—whether your gift is your time or your creativity.
Are you a talented baker? Tasty holiday cookies could fill your kitchen with delicious aromas all month long. Do you enjoy hosting? You might organize a gift exchange where everyone brings something they no longer need. The opportunities are as vast as your imagination.
CREATIVE GIFT GIVING
Are you struggling to pick a present for a hard-to-shop-for loved one? Here are some clever ideas to make sure you check off everyone on your list.
The go-getter: for those who love feeling accomplished, consider gifting an experience to a favorite museum or pottery-making class.
The chef: for those who enjoy getting inventive in the kitchen, try creating a basket with locally sourced vegetables and herbs.
The minimalist: for those who prioritize the little things, head to a nearby farmers market and source out sustainable products, like soaps, candles, and jewelry.
The busy bee: for those who find it difficult to say they need an extra hand, create vouchers for home-cooked meals, babysitting, or even offer to organize a closet.
The kiddo: for the little ones in your life, hit up the toy section of your local second-hand store for plastic-free alternatives.
The remote worker: for those who work from home, consider sprucing up their space with plants or eco-friendly desk accessories.
CREATE THOUGHTFUL PACKAGING
A cup of eggnog, a toasty fire, and … a mountain of trash? Traditional gift wrapping often leads to a pile of used paper and tape, destined for the recycling bin or landfill. At a time when many of us are increasingly conscious of our ecological footprint, it’s a good opportunity to explore more sustainable options.
For example, reusable natural fabrics such as organic cotton, linen, wool, or jute have a low carbon footprint—and they last longer. You can source pretty fabric wrapping to be reused and regifted from year to year. Decorate your beautifully wrapped gifts with natural decorations including sprigs of lavender or small boughs of aromatic fir, spruce, or pine.
Beyond choosing the right gift for your loved ones, whether it is of monetary value or creative ingenuity, remember to cherish the spirit of the holidays, including its ability to bring people together across space and time. That’s the greatest gift—and one that cannot be purchased.
Marie White is an author and facilitator. Her work centres on community building, plant medicine, and climate care. Find her on Instagram at @intimateherbalism.
Midnight munching
Gluten-free recipes to help soothe late-night snack attacks
BY IRENE MCGUINNESS | PHOTOS BY SCOTT YAVIS
It’s late. You’re hungry. All you need is “a little something” to help you settle down and sleep. This gluten-free selection of recipes is designed to soothe the late-night snack attacks, and some have also been created for people with diabetes in mind. And there’s something else we took into account. Given the time of year, some of our recipes are so pretty, they can easily take center stage on a festive season buffet table.
Vegan lentil crepes with tofu spinach scramble
SERVES 6
CREPES
1 cup dried split red lentils, rinsed and drained
2 cups water
TOFU SCRAMBLE
1 Tbsp extra-virgin olive oil
1/2 small cooking onion, peeled and finely minced
1 large garlic clove, peeled, smashed, and minced
1/2 pkg firm organic plain tofu
DIRECTIONS
1 tsp nutritional yeast
3/4 tsp dried dillweed
3/4 tsp dried oregano
1/4 tsp sea salt
4 cups baby spinach leaves, coarsely chopped
3 green onions, including tops, chopped
Juice from 1 lemon Hot sauce (optional)
Cilantro leaves (optional)
1. For crepes, in medium bowl, combine rinsed lentils and water. Cover and set aside at room temperature for a minimum of 6 to 12 hours. Stir and place lentils with water in high-speed blender and whirl until it becomes a completely smooth and slightly fluffy batter.
2. Heat 9 inch nonstick frying pan or crepe pan over medium. Very lightly brush pan with vegetable oil. Pour 1/3 cup batter into hot pan and, with offset spatula, smooth out into a 6 inch circle. Cook for 1 to 1 1/2 minutes until top appears dry and a peek at the underside shows a lightly golden bottom. Slide thin metal spatula underneath and gently flip crepe to lightly brown the other side. Transfer to baking sheet to cool. Repeat with remaining batter, whisking before pouring another 1/3 cup batter into pan. Stack finished crepes with parchment or waxed paper between each crepe. Store in tightly covered container in refrigerator for a couple of days, or freeze.
3. For tofu scramble, in large frying pan, heat olive oil over medium. Add onion and garlic and sauté until soft. Add a splash of water to pan if onion begins to stick.
4. While onion sautés, break tofu into chunks and blitz briefly in blender or food processor until crumbly. Add to onion in pan, along with nutritional yeast and seasonings. Gently stir-fry until piping hot. Add spinach and green onions and fold in, stirring until spinach is soft. Drizzle with lemon juice and fold in. Remove from heat. Mixture can be made ahead and refrigerated for up to a couple of days. Simply reheat before serving.
5. To serve, place room temperature crepe on small plate. Top with a generous scoop of tofu scramble. Dot with hot sauce and cilantro. Garnish as desired.
Nut and seed clusters
MAKES 8 NUT CLUSTERS
1 1/2 cups large flaked coconut
1/2 cup raw pumpkin seeds
1/3 cup golden flaxseeds
3 Tbsp hemp hearts
2 Tbsp chia seeds
Pinch of sea salt
2 Tbsp pure maple syrup
DIRECTIONS
1. Preheat oven to 350 F. Line baking sheet with parchment paper.
2. In medium bowl, combine coconut, seeds, and salt. Stir together to evenly mix. Drizzle with maple syrup and stir in and evenly coat. Firmly press mixture into small mold that will hold about 2 Tbsp. Invert onto lined baking sheet. Don’t worry if there are a few stray seeds.
3. Bake clusters in preheated oven for 15 minutes. Remove baking sheet and allow to thoroughly cool and harden. Store in tightly covered container in refrigerator for up to 10 days.
Mini guacamole cups
MAKES 18 MINI CUPS
TORTILLA CUPS
6 - 9 inch whole grain, flour, or gluten-free tortillas
2 Tbsp extravirgin olive oil
CREAMY GUACAMOLE
1 large, ripe Haas avocado, peeled and pitted
1 Tbsp lime juice
3 cherry tomatoes, finely diced
1 jalapeno, seeded and finely minced
DIRECTIONS
1. Preheat oven to 375 F.
2 Tbsp minced red onion
2 Tbsp chopped cilantro
1 garlic clove, peeled, smashed, and minced
1/4 tsp sea salt
1/8 tsp freshly ground black pepper
1/4 cup (60 mL) thinly sliced black olives, for garnish Cilantro sprigs, for garnish
Soothing moon mylk
SERVES 6
1 1/2 cups unflavored oat, coconut, cashew, or almond milk
1 tsp coconut oil
1 star anise
1/2 tsp cinnamon
1/4 tsp ashwagandha powder
Generous pinch of cardamom
Generous pinch of ground ginger
Pinch of nutmeg
2. Warm tortillas to make them more pliable. Using 3 inch cookie cutter, cut tortillas into 18 rounds. Save remaining tortilla pieces for toasting and dipping. Lightly brush tortilla rounds and mini muffin tin with oil. Gently press 1 tortilla round into each oiled muffin cup. Toast shells in oven for 8 minutes, or until almost crispy and pale golden. Remove pan from oven and set aside to cool. They can be stored in an airtight container for several days.
3. In large bowl, combine avocado and lime juice. With fork or potato masher, mash until almost smooth but with a few chunks remaining. Add remaining guacamole ingredients and gently fold in.
4. Spoon or pipe equal amounts of guacamole into tortilla cups, and garnish with sliced olives and cilantro. Add additional garnishes, as desired. They’re best served immediately.
1 tsp raw honey
1 cinnamon stick (optional)
DIRECTIONS
1. In small saucepan, combine milk and oil. Simmer over medium-low heat until bubbles appear around edges. Stir in remaining ingredients, except for honey and cinnamon stick; whisk vigorously until milk is warmed through. The longer it simmers, the more flavorful it becomes. Strain into heated mug and stir in honey to dissolve.
2. Serve with cinnamon stick for stirring, if you wish.
Irene McGuinness is a writer, recipe developer, and food stylist for numerous magazines and corporations and alumnus of The Writer’s Studio at Simon Fraser University, who restores her energy by hiking local mountains with her dog Ben.
Don’t sugarcoat it!
Celebrate the holidays with sugar-free snacks and beverages
CASCADIAN FARM
Organic No Added Sugar Granola
Protein bar
think!® Delight bars celebrate the delicious things in life, complete with the keto-friendly nutrients you need to help support your active lifestyle. With silky, melt-in-your-mouth texture and crave-worthy flavors, every bite of delicious think! Delight bar is stuffed with plant-based nutrition and yummy flavors like Chocolate Peanut Butter Pie, Chocolate Mousse, and Peanut Butter Chocolate Cookie Dough.
Cascadian Farm Organic Granola is an easy and tasty way to make a smart choice. This delicious, uncomplicated food comes from what mother nature has already perfected: wholesome, organic ingredients. Best of all, Cascadian Farm Granola features 23 grams of whole grain per serving and no added sugar. Sweetened with fruit, the rich flavor of dates gives this organic granola just the right hint of sweetness.
CALIFIA FARMS
Zero Sugar Oat Milk
This oat milk is as creamy as dairy-free plant milk gets! Smooth and creamy Zero Sugar Oatmilk is deliciously versatile for cooking and baking, without the sugar. Califia Farms delivers all the benefits of plant-based; all the deliciousness; all the products you need to cook, bake, and make your dream dishes dairy free without sacrificing the flavor or the fun.
LILY’S
Sea Salt Extra Dark Chocolate Style Bar
LILY’S has reinvented how you treat yourself by crafting delicious, drool-worthy sweets that don’t need any added sugar. With flakey, mineral-rich sea salt on top of Extra Dark Chocolate Style, it’s everything you need (and want), so we can’t blame you for stocking up. For more delicious treats, try their Almond Dark Chocolate, Cookies & Crème White Chocolate, Crispy Rice Dark Chocolate, and Peppermint Flavor White Chocolate.
NAKED JUICE
Superfood Machine
This powerful blend of apples, oranges, bananas, cherries, and raspberries is an excellent source of vitamins A, B, and C, making it the perfect addition to your wellness arsenal! Start your day like a champion, rejuvenate at your midafternoon break, or enjoy your post-workout like a superhero. With each sip, you’ll be fueling your body with the nutrients it needs and the taste it deserves.
ONCE AGAIN
If you’re looking for a delicious and nutritious snack, Once Again Cashew Butter is the ideal choice whether you’re following a plant-based diet or simply want something healthy. Made from premium cashew nuts, its creamy and smooth texture with a mild, buttery flavor makes it perfect for spreading on toast, adding to smoothies, or using as a dip for your favorite fruits and veggies.
Cashew Butter
CHEF IT UP
Tasty, time-saving holiday treats
Seriously Good Freezer Meals showcases delicious recipes that save time and money this holiday season
SALTED CARAMEL PUMPKIN CHEESECAKE (RECIPE PG. 12)
LET’S ADMIT IT: we all want to save time and money while still putting healthy and tasty homemade food on the table. But how? Karrie Truman, creator of the much-beloved blog Happy Money Saver, is going to let you in on a secret: the answer is freezer meals.
In Seriously Good Freezer Meals, Karrie gives you all the tools you need to become a freezer-meal genius: information on shopping, cooking, freezing, thawing and everything in between. The book includes beginner, intermediate and advanced meal plan programs to guide you in cooking 7 to 50 meals in a day. You read that right: 50 meals in a day. No more excuses: it’s time to start cooking delicious meals that will have you feeling anything but left out in the cold!
Salted caramel pumpkin cheesecake
MAKES 12 SERVINGS
CRUST
11/4 cups (310 mL)
graham cracker crumbs (about 41/2 oz/130 g)
1/4 cup (60 mL)
unsalted butter, melted
1/2 tsp (2 mL) ground cardamom
1/4 tsp (1 mL) ground ginger
FILLING
1 lb (500 g) cream cheese
1 cup (250 mL)
granulated sugar
3/4 cup (175 mL)
unsweetened pumpkin purée (not pie filling)
11/2 tsp (7 mL)
ground cinnamon
1/2 tsp (2 mL)
ground nutmeg
1/4 tsp (1 mL) ground cloves
1 lb (500 g) frozen whipped topping (Cool Whip)
CARAMEL TOPPING
1 cup (250 mL)
granulated sugar
1 tbsp (15 mL) water
6 tbsp (90 mL) unsalted butter, cubed and softened
3/4 cup (175 mL) heavy or whipping (35%) cream, at room temperature
1/2 tsp (2 mL) salt
BULK BATCH GUIDE
DIRECTIONS
1. Crust: In a medium bowl, combine graham cracker crumbs, melted butter, cardamom and ginger; stir to combine. Press mixture into bottom of a 10-inch (25 cm) springform pan. Place in freezer until you’ve finished preparing the filling.
2. Filling: In a large bowl, using an electric hand mixer or stand mixer, beat cream cheese and sugar on High for 1 minute, until creamy. Add pumpkin, cinnamon, nutmeg and cloves; beat for 30 seconds or until evenly blended and smooth. Gently fold in whipped topping until well combined.
3. Pour filling over crust and, using the back of a spoon, smooth out evenly. Place in refrigerator for 2 to 3 hours, until set and firm.
4. Caramel Topping: In a medium saucepan over medium heat, heat sugar and water, stirring constantly, until sugar is dissolved. Boil without stirring, but gently swirling the pot occasionally, until sugar turns amber,
being careful not to burn. Immediately add butter and whisk like crazy until melted (it will bubble up on you, which is normal). Remove from heat. Slowly, whisking vigorously, add cream (sauce will bubble up again). Add salt and whisk to combine. Set aside for 35 to 45 minutes to cool.
MAKE IT NOW
Serve cheesecake immediately with caramel topping spread over top. You can also transfer the topping to an airtight container and cover the cheesecake, then store in the refrigerator for up to 3 days. Slice and serve.
MAKE IT A FREEZER MEAL
Transfer cheesecake from fridge to freezer and freeze for 2 to 3 hours, until firm. Pour
cooled caramel sauce into a quart-size (1 L) freezer bag. Seal, removing as much air as possible, and freeze. Once cheesecake is firm, remove from pan and wrap in several layers of plastic wrap. Place bag of caramel sauce on top of plastic wrap and wrap foil around both. Label and freeze.
THAW AND SERVE
Place cake and sauce in refrigerator for at least 12 hours or up to 24 hours to thaw. Gently remove foil, caramel bag and plastic wrap. Place cake on a serving platter. If caramel sauce is not soft enough to pour, transfer to a small, microwave-safe bowl and microwave on High for 20 seconds, until warm. Let cool slightly, then spread evenly over top of cheesecake. Slice and serve.
BULK BATCH GUIDE
Twice-baked potatoes
MAKES 12 POTATO HALVES
6 medium-sized baking potatoes
1/2 cup (125 mL) butter, softened, divided 1/4 tsp (1 mL) salt
8 oz (250 g) cream cheese, softened
1 cup (250 mL) sour cream 2/3 cup (150 mL) milk
11/2 cups (375 mL) shredded Cheddar cheese, divided Additional salt and freshly ground black pepper
12 slices bacon, cooked and finely chopped, divided
1 tsp (5 mL) dried dill
GARNISH
1/4 cup (60 mL) chopped fresh dill (optional)
DIRECTIONS
1. Preheat oven to 350°F (180°C).
2. Using 2 tbsp (30 mL) butter, grease potatoes on all sides. Sprinkle with salt, dividing equally, then place on a rimmed baking sheet. Bake on middle rack in preheated oven for 1 hour and 15 minutes or until cooked through. Remove potatoes from oven and let stand for about 15 minutes, until cool enough to handle.
3. Cut potatoes in half lengthwise. Carefully scoop cooked potato into a large bowl, leaving 1/8 inch (3 mm) pulp all around inside of potato skin.
4. To cooked potato in bowl, add remaining butter, cream cheese, sour cream, milk, 3/4 cup (175 mL) Cheddar cheese and half the bacon. Season to taste with salt and pepper. Using an electric hand mixer or hand masher, mix together until creamy. Do not overmix.
5. Spoon potato mixture back into potato skins. Top with remaining cheese and bacon; sprinkle with dried dill.
MAKE IT NOW
Preheat oven to 350°F (180°C). Place potatoes on a baking sheet lined with parchment paper, spacing apart. Bake in preheated oven for 20 to 22 minutes, until cheese is melted and bubbling. Remove from oven and let cool for l5 minutes. Sprinkle with dill, if using.
MAKE IT A FREEZER MEAL
Before filling potatoes, let filling cool completely, then fill as directed. Wrap each potato separately in plastic wrap. Place potatoes in 2 labeled gallon-size (4 L) freezer bags. Seal, removing as much air as possible, and freeze.
COOK FROM FROZEN
Preheat oven to 350°F (180°C). Remove plastic wrap from potatoes and place on a baking sheet lined with parchment paper. Bake for 35 to 40 minutes, until hot in the center and cheese is bubbly. Sprinkle with dill, if using.
CARAMEL BASE
1/2 cup (125 mL)
unsalted butter
3/4 cup (175 mL) packed brown sugar
FILLING
1 loaf bread, any type
6 large eggs
11/2 cups (375 mL) whole milk
2 tbsp (30 mL) vanilla extract
1 tbsp (15 mL) ground cinnamon
2 tbsp (30 mL) unsalted butter, melted
TOPPING
1/2 cup (125 mL)
all-purpose flour
1/2 cup (125 mL) packed brown sugar
1/4 tsp (1 mL) salt
1/2 cup (125 mL)
unsalted butter, chilled
GARNISHES
Confectioners’ (icing) sugar, sifted (optional)
Heavy or whipping (35%) cream (optional) Pure maple syrup (optional)
Buttery cinnamon French toast bake
MAKES 6 SERVINGS
DIRECTIONS
1. Caramel Base: In a small, microwave-safe bowl, combine butter and sugar. Microwave on High for about 30 seconds, until bubbly. Stir; pour into a lightly greased 13- by 9-inch (33 by 23 cm), or a similar-sized, metal or foil pan, spreading evenly.
2. Filling: Tear bread into 1-inch (2.5 cm) pieces and place on top of caramel base.
3. In a medium bowl, whisk together eggs, milk, vanilla, cinnamon and butter. Pour evenly over bread. Cover with plastic wrap.
4. Topping: In another medium bowl, combine flour, brown sugar and salt. Using two knives or a pastry cutter, cut in chilled butter until you have pea-sized pieces. Place crumble in a labeled quart-sized (1 L) freezer bag and seal.
MAKE IT NOW
Place pan and topping in refrigerator for at least 6 hours or overnight. Preheat oven to 350°F (180°C). Remove plastic wrap and sprinkle topping mixture over bread. Bake for 40 to 45 minutes, until a tester inserted in the center comes out clean and topping is golden brown. Remove from oven and let cool for 5 minutes. Sprinkle with confectioners’ sugar and drizzle with cream or maple syrup, if using.
MAKE IT A FREEZER MEAL
Wrap the assembled pan tightly with plastic wrap, pressing down gently to remove air. Place topping bag on top of pan and cover both with foil. Label and place in freezer.
COOK FROM FROZEN
Preheat oven to 350°F (180°C). Remove foil, topping packet and plastic wrap. Sprinkle topping mixture over bread. Place frozen pan directly into oven and bake for 55 to 60 minutes, until a tester inserted in the center comes out clean and topping is golden brown. Remove from oven and let cool for 5 minutes. Sprinkle with confectioners’ sugar and drizzle with cream or maple syrup, if using.
BULK BATCH GUIDE
Courtesy of Robert Rose Inc., by Karrie Truman © 2018. www.robertrose.ca
Reprinted with permission. Available where books are sold. Photography copyright © Charity Burggraaf
COZY FIRESIDE EATS
RECIPES WITH MOCKTAIL ACCOMPANIMENTS THAT’LL WARM YOU UP
BY IRENE M c GUINNESS
PHOTOS BY SCOTT YAVIS
STYLED BY BRUCE NOLLERT
SMOKY PAELLA with ASPARAGUS and PRAWNS
SERVES 8
2 large fennel bulbs, trimmed and each cut into 8 wedges, fronds reserved
6 to 8 small carrots, scrubbed and trimmed
6 to 8 red-skinned baby potatoes, quartered
6 Tbsp extra-virgin olive oil, divided
1/2 tsp salt, divided 1/2 tsp freshly ground black pepper, divided 1/4 cup minced fresh parsley
4 garlic cloves, peeled, smashed, and minced
1 Tbsp smoked paprika
1/2 tsp saffron threads, crushed
DIRECTIONS
1. Preheat oven to 450 F.
1 medium yellow onion, chopped
14 oz can diced tomatoes, including juice
2 1/4 cups bomba or arborio rice, thoroughly rinsed and drained
4 cups low-sodium vegetable stock
12 oz fresh asparagus, trimmed and cut into 1 inch pieces
14 oz can chickpeas, rinsed and drained
12 to 16 large raw prawns, peeled, tail on Finely grated zest and juice from 1 lemon
Parsley sprigs and lemon wedges, for garnish
2. In large bowl, toss fennel wedges, carrots, potatoes, and 4 Tbsp oil. Season generously with half the salt and pepper. Spread out on large baking sheet. Roast until tender and brown around the edges, about 30 minutes.
3. In small bowl, combine 1/4 cup parsley and garlic. Stir in paprika, saffron, and remaining salt and pepper. Set aside.
4. In very large saucepan with tight-fitting lid, heat remaining 2 Tbsp oil. Add onion and sauté until soft. Add tomatoes, rice, and parsley mixture. Stir in stock. Bring to a boil. Reduce heat to low, cover, and simmer for 15 to 20 minutes. Stir in asparagus, chickpeas, and prawns. Cover and heat through until piping hot and prawns have just turned pink, about 5 more minutes. Fold in roasted vegetables. Season, to taste.
5. Transfer to large platter. Sprinkle with zest and juice from lemon. Garnish with fennel fronds, parsley sprigs, and lemon wedges. Drizzle with extra-virgin olive oil, if you wish.
CREAMY FETA DIP
PAELLA SPARKLER
A nonalcoholic full-bodied red wine works well with this Mediterranean staple-with-a-difference. But if you’re looking to keep it light, simply fill a glass with ice, sparkling water, and equal parts fresh mint and lemon slices. It doesn’t need to be any more complicated than that.
ZESTY SPARKLER MOCKTAIL
3 or 4
cucumber slices
2 Tbsp honey syrup
1 Tbsp freshly squeezed lime juice
Sparkling soda
Fresh tarragon (optional)
In small saucepan, bring water to boil. Add tea leaves. Using your fingertips, squeeze citrus oil from orange peel into water, then drop the peel into saucepan. Add lemon juice. Brew for 5 minutes. Stir in agave syrup. Strain mixture into mug and serve with an orange slice on top.
1 1/4 cups
2% cottage cheese
MAKES 2 1/4 CUPS
1 Tbsp freshly squeezed lemon juice
3/4 cup coarsely crumbled feta cheese 1/2 cup plain yogurt
1 small garlic clove, peeled, smashed, and minced
1 tsp lemon zest
2 Tbsp extra-virgin olive oil
DIRECTIONS
1 1/2 Tbsp liquid honey
Generous pinch of crushed red pepper flakes
TOPPINGS
Extra-virgin olive oil, chopped fresh mint or parsley, toasted chopped pistachios, or pomegranate seeds (optional)
1. In high-speed blender, combine all ingredients except honey, crushed red pepper flakes, and toppings. Whirl until dip is creamy and smooth, scraping down sides of bowl as you go. Using spatula, spread out in shallow bowl, creating swirls.
2. Drizzle with honey and scatter with crushed red pepper flakes followed by toppings of choice. Serve with crusty bread, crisp vegetables, or pita chips for dipping.
MEDITERRANEAN ORZO with CITRUS SPIKED GREMOLATA
SERVES 6
ORZO PASTA
1 cup uncooked orzo pasta
3 Tbsp extra-virgin olive oil
1 Tbsp freshly squeezed lemon juice
1/4 cup thinly shredded fresh basil
1 large garlic clove, peeled, smashed, and minced
2 whole green onions, thinly sliced
300g pkg fresh baby spinach leaves, washed and spun dry 1/2 cup artichokes packed in oil, quartered
DIRECTIONS
1 roasted red pepper, cut into strips
1/3 cup pitted kalamata olives, halved
1/4 tsp sea salt
1/4 tsp freshly ground black pepper
1/4 cup crumbled feta cheese
GREMOLATA
1 small bunch Italian parsley
1 Tbsp orange zest
2 tsp lemon zest
1 large garlic clove, peeled, smashed, and minced
1. In large saucepan, bring 8 cups water seasoned with salt to a full rolling boil. Add orzo pasta and bring to a boil. Cook, uncovered, for 8 to 10 minutes, or until tender but still firm, stirring occasionally. Drain, reserving 1/2 cup pasta water.
2. In large bowl, combine olive oil, lemon juice, basil, garlic, and green onions. Whisk together until blended. Add hot cooked orzo, along with spinach, artichokes, roasted red pepper, and olives. Toss together until evenly mixed. Add a splash of reserved pasta water, if desired. Add salt and fresh pepper to taste.
3. In small bowl, combine remaining ingredients to make gremolata. Sprinkle overtop pasta with crumbled feta. Serve warm or at room temperature. Or refrigerate and serve chilled.
ZESTY MEDITERRANEAN MOCKTAIL
With tons of citrus hints in this dish and the pungent Greek flavors of olives, artichokes, and garlic, keeping it simple is the perfect choice. Fill a beer glass with ice cubes and top with equal parts unsweetened grapefruit juice, sparkling soda, and a splash of honey syrup. Garnish with a sprig of rosemary.
BOWL COMFORT
Orzo is an excellent pasta to have on hand; it lends itself to so many variations. If you’re looking for another flavorful combo, toss orzo pasta with your favorite miso dressing and a medley of chopped sweet peppers, cucumber, and cilantro. Scatter with crumbled goat’s cheese and toasted pepitas.
NO-BAKE CHOCOLATE RASPBERRY TART
SERVES 16
TART CRUST
1 cup Medjool dates, pitted
1 cup toasted walnut pieces
1/4 cup unsweetened cocoa powder
1/8 tsp sea salt
1 oz dark chocolate, melted
TART FILLING
2 cups frozen raspberries, thawed
DIRECTIONS
1 Tbsp maple syrup
1 tsp finely grated orange zest
1 tsp vanilla
2 Tbsp chia seeds
1 oz dark chocolate, melted
1 1/2 cups assorted fresh fruit of choice such as sliced kiwi, fresh raspberries, blackberries, and blueberries (optional)
Pinch of flaked salt (optional)
1. Generously oil high-sided 8 inch tart pan with removable bottom. Set aside.
2. In bowl, soak pitted dates in boiling water for 10 or 15 minutes until softened. Drain well. Reserve liquid for smoothies if you wish. Lightly blot dates dry and cut into halves. Place in food processor fitted with metal blade along with toasted walnuts, cocoa, and sea salt. Pulse until ingredients are fully blended and begin to clump together. Transfer to oiled tart pan and press out with fingertips into an even thickness across the base and up the sides of pan.
3. Melt chocolate in small microwave-safe dish in 30-second increments, stirring until pourable. Drizzle onto bottom of prepared crust and, using offset spatula or back side of a spoon, spread chocolate evenly over bottom of tart shell. Transfer pan to freezer. While crust hardens, make filling.
4. In medium saucepan combine thawed raspberries, maple syrup, orange zest, and vanilla. Cook over medium-low heat, stirring until it begins to simmer, and raspberries break down. Remove from heat and keep stirring to slightly cool. Transfer to blender. Whirl until almost smooth. Return to saucepan and stir in chia seeds. Set aside and cool to room temperature.
5. When raspberry filling is cooled, spread evenly in partially frozen chocolate tart shell. Return to the freezer for 45 minutes to fully set. Then remove to refrigerator. Cover until just before serving.
6. To serve, pop base from sides of tart pan. Place chocolate in microwavable small bowl and heat for 30 seconds. Stir and repeat in 10-second increments until melted. If adding fresh fruit, arrange over top of raspberry filling. Drizzle with melted chocolate. Garnish with flaked salt, if you wish.
WARMING
BLUEBERRY ORANGE TEA
1 cup water
2 heaping tsp Earl Grey tea leaves
2 x 1 inch piece fresh orange peel
Splash of freshly squeezed lemon juice 1/4 tsp agave syrup
In small saucepan, bring water to boil. Add tea leaves. Using your fingertips, squeeze citrus oil from orange peel into water, then drop the peel into saucepan. Add lemon juice. Brew for 5 minutes. Stir in agave syrup. Strain mixture into mug and serve with an orange slice on top.
MARVELOUS MOCKTAILS
Using fresh ingredients, like herbs, fruit, and botanicals, often starts with “muddling,” a technique that uses a blunt kitchen tool such as a wooden spoon to release the juices and essential oils of fresh herbs and/or fruits. Simply muddle, muddle, and let it rest for a few minutes. Then strain, pressing out all the delicious oils and juices into a glass filled with ice. Top it with flat or sparkling water.
SWEETENERS
If you’re looking to avoid the typical simple syrup or white sugar water treacle for added sweetening, here are some alternatives.
Agave syrup
Combine 1/2 cup agave syrup and 1 cup water in saucepan and gently heat to blend. Cool and store in a jar for up to 1 month.
Honey syrup
Combine 1/2 cup honey and 1/2 cup water in saucepan and
gently heat to blend. Cool and store in a jar in the refrigerator for up to 1 month.
Maple syrup
It’s great all by itself, adding rich flavor to a warm beverage. A tablespoon here or there is all that’s needed.
Irene McGuinness is a writer, recipe developer, and food stylist for numerous magazines and corporations and an alumnus of The Writer’s Studio at Simon Fraser University, who restores her energy by hiking local mountains with her dog, Ben.
SOUL SOUP for the
SAVORY SOUPS TO COMFORT YOU ON A COLD DAY
MIGHTY MISO
The darker the miso paste, the longer the fermentation process was, meaning the flavor is deeper.
RECIPES BY CHELSEA GOUGH | PHOTOS BY SCOTT YAVIS
PRICKLY GEM
Did you know the artichoke is part of the same family as the sunflower? The artichoke heart is actually the undeveloped flower bud of the plant; if left to mature, it would bloom as a purple-blue flower resembling a thistle plant.
Ginger miso carrot soup
SERVES 5
1 Tbsp extra-virgin olive oil
1 onion, peeled and diced
2 garlic cloves, peeled and diced
2 Tbsp peeled and grated gingerroot
2 tsp red miso paste
4 cups diced carrots
1/2 cup yellow split peas, rinsed and drained
5 cups low-sodium vegetable or chicken stock
DIRECTIONS
1. In large saucepan over medium heat, add olive oil and onions. Cook for 5 minutes then add garlic, gingerroot, and miso paste. Stir for about 30 seconds then add in carrots, split peas, and stock. Bring to a boil and cook until carrots are soft, approximately 30 minutes.
2. With immersion blender, or transferring to blender, purée soup. Serve immediately.
1 Tbsp extra-virgin olive oil
1 leek, whites and light green parts, washed and diced
2 garlic cloves, peeled and crushed
6 cups lowsodium chicken or vegetable stock
1 lemon, zested and juiced
2 - 14 oz cans cannellini beans, rinsed and drained
Lemony Greek soup
SERVES 6
1 - 14 oz can artichoke hearts, drained and chopped
4 cups chopped kale, stems removed 2/3 cup chopped fresh dill
Salt and pepper, to taste (optional)
Crumbled feta, to serve (optional)
DIRECTIONS
1. In large saucepan, heat olive oil over medium heat. Add leek and garlic and sauté for 3 to 4 minutes. Add stock, lemon zest and juice, beans, artichokes, and kale and bring to a boil. Simmer for 5 to 10 minutes to bring all flavors together. Turn off heat.
2. Stir in dill. Season with salt and pepper, and top with feta, if using. Serve immediately.
PEAR PERFECTION
Did you know pears are one of the few fruits that don’t ripen on the tree? Pears ripen naturally from the inside out once they are harvested.
Potato parsnip pear soup with smoked gouda
SERVES 10
1 Tbsp extra-virgin olive oil
1/2 cup peeled and diced shallots
5 cups low-sodium vegetable or chicken stock
4 cups peeled and chopped russet potatoes
1 1/2 cups peeled and chopped parsnips
1 1/2 cups peeled, cored, and chopped ripe pears
1 1/2 tsp fresh thyme
1 Tbsp Dijon mustard
2 oz smoked Gouda
DIRECTIONS
1. In large saucepan, heat oil over medium heat. Sauté shallots for 2 to 3 minutes. Add stock along with potatoes, parsnips, pears, and thyme. Bring to a boil, then simmer until potatoes and parsnips are fork-tender, about 30 minutes. Remove from heat and purée with immersion blender or in batches in blender.
2. Return to saucepan over medium heat; stir in mustard and smoked gouda until combined. Serve immediately.
1 Tbsp extra-virgin olive oil
1 medium onion, peeled and diced
2 garlic cloves, peeled and crushed
1 Tbsp peeled and grated fresh gingerroot
1 1/2 tsp ground cumin
1/2 tsp ground coriander
4 cups diced butternut squash
African peanut soup SERVES
1 cup peeled and diced carrots
5 cups low-sodium vegetable or chicken stock
14 oz can crushed tomatoes
2 cups stem removed and chopped collard greens
1 chipotle pepper in adobo sauce, finely diced
1/2 cup natural peanut butter
6
DIRECTIONS
1. In large saucepan over medium heat, add olive oil and onion. Sauté for 5 minutes. Add in garlic, gingerroot, cumin, and coriander. Cook for 1 minute, or until spices become fragrant. Add butternut squash, carrots, stock, tomatoes, collard greens, and chipotle pepper. Bring to a boil, then simmer until vegetables are soft, approximately 30 minutes. At this point, add in peanut butter and stir until combined.
2. Serve immediately.
Chelsea Gough is a recipe developer, stylist, and proud mom of two little girls. She is a lover of good food, good times, and beautiful spaces. @rawstylebychels; rawstylebychels@gmail.com
FREEZE THE FIRE
Pop leftover chipotle peppers in adobo sauce into freezer-safe containers or ice cube trays to spice up a future meal.
AGING AND MENTAL HEALTH
Beyond lifespan
The impact of regenerative medicine on healthy aging and mental health
BY THEODORE D. COSCO, PHD
Regenerative medicine is a rapidly evolving field that promises to alter the way we view health and the aging process. Combining the fields of biology, medicine, and engineering, regenerative medicine aims to repair or replace damaged tissues and organs by harnessing the body’s capacity for self-healing.
Aging is an inevitable process and, despite our best efforts, nothing can turn back the hands of time. That said, our understanding of the aging process has been deepened by the advancements in fields such as cell biology and biomedical physics.
As we grow older, we can demonstrate resilience and an ability for self-renewal in many ways, from maintaining a positive outlook despite living with chronic disease(s) to regrowing liver cells after damage.
BEACON OF HOPE FOR IMPROVED AGING
While we are far from discovering a “Fountain of Youth,” work in this area highlights the body’s potential to counteract time’s effects more efficiently than we previously understood, given the right tools and conditions. Consequently, regenerative medicine has emerged, showing promise as a source of improved natural aging.
Innovative treatments such as stem cell therapies and platelet-rich plasma (PRP) treatments have moved from the realm of science fiction to reality, presenting opportunities for individuals with a range of health conditions to benefit from these therapies. However, to make the most informed decision, those interested in moving forward with these treatments should consult a trusted healthcare professional.
ENRICHING OUR HEALTHSPAN
The promise of regenerative medicine extends beyond increasing our lifespan. It’s all about enriching our “healthspan”—the part of our lives spent in good health.
The role of regenerative medicine in mental health has become increasingly important. Neurodegenerative diseases, a significant concern for aging populations, could potentially be combatted through the regeneration of brain cells. Overall, the improvement of cognitive function and
According to the World Health Organization, around 15 percent of adults aged 60 and over experience a mental disorder, highlighting the importance of investing in mental health care and research for the aging population.
overall mental health through regenerative therapies could drastically enhance the quality of life for aging individuals.
LIFESTYLE INFLUENCES AGING
Alongside regenerative therapies, lifestyle factors significantly influence aging. Proper nutrition, regular physical activity, sufficient sleep, and active social engagement, alongside regenerative therapies, could contribute to a fulfilling aging experience.
Envision a future where aging is not associated with decline, but with growth, wisdom, and an improved quality of life. That is the potential of regenerative medicine. It offers a proactive approach to health, promising a future where we don’t stand apart from our aging process but actively shape it.
Regenerative medicine is paving the way for a new understanding of aging, where our golden years can be met with optimism. The field presents an exciting frontier where aging is not just about adding years to life but, indeed, adding life to years.
Theodore D. Cosco, PhD, is director of the Precision Mental Health Lab, associate professor of mental health and aging (Simon Fraser University), and research fellow at the Oxford Institute of Population Ageing (University of Oxford).
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REST AND SLEEP
Rest should make up 42 percent of our day, according to recent research. That works out to be approximately 10 hours. When you factor in sleeping, it’s about two hours of awake time that we need to rest, explains Henderson.
WHY SHOULD WE REST?
The renaissance of rest
Discover the importance of slowing down
BY LEAH PAYNE
When is the last time you truly rested? Maybe it was on summer vacation, sitting on a dock after dinner, dipping your toes in the lake. Or maybe it was in the winter, curled up on the couch with a great book as the snow fell quietly outside.
Unfortunately, many of us don’t make time for real rest in our everyday lives, even though it’s so important for our well-being. As the year draws to a close and a new one is set to begin, let’s recommit to rest.
SLEEP AIDS
Incorporating sleep supports like ginseng, valerian, CBD, chamomile, magnesium, and melatonin into your routine may help aid relaxation.
Elite-level athletes understand the importance of strategic rest and recovery. This designated time allows their bodies—as well as their minds—to repair. But what about the rest of us “regular people”? It turns out that taking time to rest is important for everyone. Rest, in this context, doesn’t just mean sleep. While sleep is certainly necessary, the concept of rest extends far beyond our nightly shuteye. According to registered clinical counsellor Laura Henderson, rest refers to the act of giving our bodies and minds a break from constant stimuli. “Our society’s ‘hustle culture’ doesn’t value rest,” Henderson explains, “but rest is essential to mental health.”
RESTFUL HOBBIES
Sure, watching TV can be relaxing. But let’s kick things up a notch with hobbies that can be health-promoting, meditative, and restorative. Consider trying one of these activities:
Indoor activities
• painting, sketching, or coloring (there are even coloring books for adults)
• knitting, crocheting, or other fiber arts
• jigsaw puzzles
• listening to music
• calligraphy
• pottery
• baking or cooking
• reading
Outdoor activities
• gardening
• fishing
• hiking or walking
• birdwatching
• stargazing
Exercise
• yoga, tai chi, or meditation
• running or jogging
• dance
• golfing
By resting, we can focus on our inner selves, tapping into our emotions, our hopes and dreams, and even our imagination. We can also reduce stress and help prevent burnout. Regular rest is thought to help us:
• heal our bodies
• reduce stress and feel calmer
• be more productive and more creative
TYPES OF REST
According to author, physician, and researcher Saundra Dalton-Smith, MD, people need seven types of rest to help recover from spending energy in seven key ways.
Taking some time to contemplate each of these types of rest in our lives can help us uncover gaps and come up with an action plan. To start, it could be as simple as taking 10 minutes to savor a cup of tea every morning without any screens or distractions or committing to a daily after-dinner neighborhood stroll.
Another example is to adopt the “walk, window, water” tactic at work, explains Henderson. That means taking a strategic break every hour or 90 minutes in which you get up and walk to a window, gaze far into the distance (preferably at something in nature, such as a tree), and have a sip of water. This can give our busy minds a moment to calm down.
YOUR OWN PERSONAL RECIPE FOR REST
It’s important to remember that our need for rest is highly individual. To find truly restful activities for you, Henderson suggests checking in with your body and how you’re feeling as you go through your day. For example, you might find baking meditative … or you might find it stressful. You may love jigsaw puzzles … or you may find them boring.
Our need for rest is also prone to change throughout our lives. If you’re a parent of young children, you may find that you crave some time alone or with your partner to recharge and reflect away from your kids. If you’re an introvert with a high-pressure career, you may find that you need extra rest after networking events.
A SIMPLE MINDFULNESS EXERCISE
Mindfulness exercises allow us to fully immerse ourselves in the moment, helping us relax. One exercise involves awareness of our senses. Try to notice three things you can hear, three things you can see, and three things you can feel—slowly, one sense at a time.
GIVE YOURSELF PERMISSION
Rest is supposed to be, well, restful, right? Ironically, though, rest can be difficult in practice. Rest may bring up feelings of guilt, or make us worried that we’re lazy, explains Henderson. It may help to remind yourself that rest is important for healing, productivity, and creativity. Speaking to a therapist may also help.
No matter who we are or how our lives unfold, rest can help us. Together, let’s reflect, recharge, and recommit to rest.
Leah Payne is an author, editor, and mother who is learning to prioritize rest.
MENTAL REST taking small breaks in your workday
SENSORY REST taking breaks from screen time
CREATIVE REST experiencing art or nature
PHYSICAL REST either passive, such as sleeping, or active, such as massage therapy
EMOTIONAL REST includes everything from setting boundaries to expressing your emotions
SOCIAL REST focusing on relationships that lift you up
SPIRITUAL REST finding belonging and purpose in your life
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Soothing saffron
Ease anxiety with the golden spice
BY MICHELLE SCHOFFRO COOK, PHD, DNM
When you think of saffron, you probably think of paella or bouillabaisse, since it’s the classic spice flavor and color addition for these dishes. But perhaps it’s also time for saffron to take its rightful place, beyond spices and into the world of natural medicines, as a potential remedy for anxiety.
WHEN ANXIETY STRIKES
Most of us experience anxiety when we take exams, have job interviews, make difficult decisions, or face other stressful situations. However, anxiety can become a mental health condition when it impairs a person’s ability to function, causes them to overreact, or prevents them from controlling their responses to situations. Anxiety disorders are characterized by anxious thoughts and feelings that make it difficult to get through the day, including nervousness, fear, dread, sweating, and a rapid heartbeat.
Genetic or environmental factors can contribute to anxiety disorders. Some of these factors include: stressful or traumatic events a family history of mental health conditions feeling uncomfortable with and having a tendency of avoiding unfamiliar people, situations, or environments
Additionally, women are more vulnerable than men to anxiety disorders, although there is still uncertainty as to whether that is due to monthly hormonal fluctuations or due to higher levels of testosterone in men easing anxiety.
PROMISING RESEARCH FOR ANXIETY SUFFERERS
A growing body of research indicates saffron may be valuable in the prevention or treatment of anxiety. Lauren Hauswirth, product development manager at Genuine Health, says “saffron is a very gentle yet effective botanical with few contraindications or interactions with pharmaceuticals, so it is an accessible option for people who have been struggling with their mental health.”
A 2016 study involving 60 participants with depression and anxiety found that saffron was as effective as citalopram, a drug used in the treatment of anxiety.
In a double-blind study published in 2017, researchers found that Affron®, a standardized extract of crocus stigmas (saffron), effectively reduced anxiety and managed stress levels in 128 healthy adults over the four-week study duration.
Another double-blind study published in 2016 also found saffron had a significant impact when used over the 12-week study duration on 60 patients with anxiety and depression.
SUPPLEMENTING WITH SAFFRON
Hauswirth recommends “choosing a saffron supplement that is research supported,” adding that because “there are many different standardizations and extract ratios available, you’ll want to find one that has been specifically studied for the outcome you want to achieve.”
She recommends 28 mg of Affron. A great option, in addition to 28 mg of Affron, according to Hauswirth, is adding KSM-66® Ashwagandha,
which has been found to reduce stress and support brain health, as well as passionflower, a well-known botanical used to calm the nervous system. The blend works to support people dealing with stress and anxiety and help them return to a state of genuine health.
A typical dose of Affron in clinical trials was 30 to 200 mg of saffron daily. Five grams or higher is believed to create toxicity and should be avoided.
Consult your healthcare practitioner prior to taking saffron and avoid saffron supplements during pregnancy. Always choose a reputable brand to ensure you’re getting pure saffron.
Michelle Schoffro Cook, PhD, DNM, is a best-selling and 25-time author, whose books include Super-Powered Immunity, Pain Erasers, Essential Oils Healing Deck, and Be Your Own Herbalist COOKING WITH SAFFRON
Saffron is available as a spice in powder or thread forms. The latter is less likely to have been diluted with other substances. It’s easy to add saffron to your daily diet. Simply add a pinch of threads to a couple of tablespoons of hot water for about 15 minutes to deepen its flavor. Once steeped, add it to savory dishes such as rice, quinoa, farro, soups, and stews. Saffron rice makes an excellent accompaniment to curries as well. However, avoid using excessive amounts, as it can produce a medicinal flavor.
