These fruit-forward recipes are just what the doctor ordered

Nollert

Bountiful, beautiful, and bursting with flavour, nutrient-dense fruits are the star of the show in these recipes that deliver your body what it wants without sacrificing great taste.

Fruit serves up a hit of nutrition in a small package, with antioxidants, vitamins, minerals, and fibre, key components fighting free radicals and detoxification. And, fruit’s natural sugars mean less added sugar is needed. These recipes go beyond fruitful treats— with recipes for breakfast, lunch, and dinner.

Incorporating fruit into meals with a variety of colours, textures, and flavours keeps you feeling satisfied so you can focus on enjoying every bite. How sweet is that?

Berry and Rhubarb Granola Crisp

Juicy berries and rhubarb pair with toasty oats and almonds for a boost of fibre and vitamins C and E. A one-dish solution to busy mornings, it’s fruit and granola in a single delicious bake. To serve, top with a scoop of your favourite yogurt or splash of kefir to take this to the next level.

Ingredients

TOPPING

1 1/2 cups (350 mL) quick-cooking rolled oats

1 cup (250 mL) blanched whole almonds

1/3 cup (80 mL) lightly packed brown sugar or coconut sugar

1/2 tsp (2 mL) ground cinnamon

1/4 tsp (1 mL) salt

7 Tbsp (105 mL) coconut oil or unsalted butter, melted

Fruit Filling

3 cups (750 mL) fresh or frozen sliced strawberries

2 cups (500 mL) fresh rhubarb, sliced into 1/2 in (1.25 cm) pieces

1/3 cup (80 mL) maple syrup

3 Tbsp (45 mL) orange juice

3 Tbsp (30 mL) arrowroot starch

STEPS

1. Preheat oven to 350 F (180 C).

2. For topping, to blender or food processor, add all topping ingredients except coconut oil and pulse until the mixture resembles coarse sand. Pulse in coconut oil until combined; the mixture will stick together when pressed between two fingers.

3. For filling, in large bowl, mix to fully combine all filling ingredients. Tip into 8 x 8 in (20 x 20 cm) baking dish or 9 to 10 in (23 to 26 cm) round baking dish, spreading fruit evenly. Distribute topping overtop of fruit loosely.

4. Bake for 40 to 50 minutes, until rhubarb is tender when pierced with knife, and filling is bubbling around edges. Cool for at least 15 minutes before serving.

SERVES 8

EACH SERVING CONTAINS: 323 calories; 5 g protein; 19 g total fat (11 g sat. fat); 36 g total carbohydrates (18 g sugars, 5 g fibre); 80 mg sodium

Seasonal Swaps

The strawberry-rhubarb fruit combination can be switched up, depending on the time of year. Try blueberries and peaches in summer, apples and figs in fall, and pears and cranberries in winter.

Grapefruit and Fennel Salad with Chicken and Avocado

A riot of textures and flavours, this salad offers something new in every bite. Crunchy fennel, bitter radicchio, and spicy arugula partner with tart grapefruit, rich in vitamin C. And don’t forget creamy avocado, chock full of healthy fats.

Ingredients

DRESSING

1/3 cup (80 mL) extra-virgin olive oil

1 Tbsp (15 mL) apple cider vinegar

1 Tbsp (15 mL) maple syrup

2 tsp (10 mL) Dijon mustard

1/4 tsp (1 mL) salt

1/8 tsp (0.5 mL) ground black pepper

SALAD

4 cups (1 L) baby arugula

1 small bulb fennel, cored and shaved or thinly sliced

1/2 head radicchio, cored and torn into medium pieces

2 cups (500 mL) cooked chicken breasts or thighs, shredded

1 ripe avocado, flesh cut into cubes and scooped out

1 large grapefruit or navel orange, peeled and segmented or sliced

1/4 red onion, thinly sliced

2 Tbsp (30 mL) toasted sunflower seeds

2 Tbsp (30 mL) chopped fresh dill

Steps

1. In medium glass jar, shake to emulsify all dressing ingredients.

2. In large bowl, toss together arugula, fennel, and radicchio with two-thirds of dressing. Transfer to platter or divide among 4 shallow bowls. Top arugula mixture evenly with chicken, avocado, grapefruit, and red onion, and then drizzle over remaining dressing. Sprinkle sunflower seeds and dill overtop, and serve immediately.

SERVES 4

EACH SERVING CONTAINS: 461 calories; 24 g protein; 33 g total fat (6 g sat. fat); 22 g total carbohydrates (10 g sugars, 7 g fibre); 280 mg sodium

CHEESE, PLEASE

If you don’t have cooked chicken on hand, or feel like keeping things vegetarian, replace it with crumbled feta or fresh goat cheese, either dairy or plant based.

Tahini-Orange Noodle Bowls

Chilled noodles are the base of this nourishing bowl loaded with good-for-you greens and a creamy tahini-orange dressing. Build your bowl in a container for lunch to-go, dressing right before you plan to enjoy.

Ingredients

BOWLS

1 head broccoli, cut into florets

12 oz (350 g) pkg extra-firm tofu, well pressed and crumbled

1 Tbsp (15 mL) low-sodium tamari

1 Tbsp (15 mL) sesame oil or avocado oil

8 oz (225 g) dry long noodles such as soba, brown rice, or spelt

1 English cucumber, peeled and thinly sliced

1 ripe avocado, flesh scooped out and cut into cubes

1 large orange or 2 mandarins, peeled and segmented (optional)

2 tsp (10 mL) mild chili flakes or shichimi togarashi

2 sheets nori seaweed, crumbled

DRESSING

1/2 cup (125 mL) well-stirred tahini or almond butter

1/4 cup (60 mL) fresh orange juice

1 Tbsp (15 mL) low-sodium tamari

1 Tbsp (15 mL) maple syrup

1/4 cup (60 mL) water

1 Tbsp (30 mL) fresh grated gingerroot

Steps

1. For bowls, preheat oven to 400 F (200 C).

2. Line large baking sheet with parchment paper and spread broccoli evenly over one half and crumbled tofu over the other half. Drizzle broccoli and tofu with tamari and oil and gently toss to coat. Roast for 15 to 20 minutes, until broccoli is tender and tofu is beginning to dry out. Set aside to cool completely.

3. Cook noodles according to package directions, and then drain, rinse with cold water, and drain again. Add to large bowl.

4. For dressing, in medium bowl, whisk to combine all dressing ingredients until smooth and creamy. Toss a few spoonfuls of dressing with noodles to coat.

5. To assemble, divide noodles among 4 bowls. Nestle in cooked broccoli and tofu, cucumber, avocado, and orange, if using. Drizzle dressing overtop, to taste, and garnish with chili flakes and nori. Serve.

Serves 4

EACH SERVING CONTAINS: 511 calories; 20 g protein; 22 g total fat (3 g sat. fat); 64 g total carbohydrates (12 g sugars, 13 g fibre); 371 mg sodium

Grain Bowl Remix

Bowls are all about versatility—turn yours into a grain bowl by swapping out noodles for cooked farro or short-grain brown rice.

Sheet Pan Chicken with Potatoes, Olives, and Lemony Mustard Yogurt

Who doesn’t love a one-dish dinner? This family favourite featuring crowd-pleasing chicken and potatoes gets a lift from lemon—in the oven and in the yogurt sauce—briny olives, garlic, and onion. This weekday wonder can be enjoyed as is or with a simple side salad.

Ingredients

4 large or 8 small skin-on, bone-in chicken pieces such as thighs and drumsticks

4 medium yellow-flesh potatoes, cut into wedges

2 onions, cut into wedges

1 whole lemon, seeds removed and cut into a few pieces

1/3 cup (80 mL) Castelvetrano olives

4 garlic cloves, peeled and halved

3 Tbsp (45 mL) extra-virgin olive oil

2 Tbsp (30 mL) lemon juice

1/2 tsp (2 mL) salt, plus more to taste

1/2 tsp (2 mL) ground black pepper

1/4 cup (60 mL) roughly chopped or picked fresh cilantro or parsley

1 tsp (5 mL) sumac or baharat spice blend

LEMONY MUSTARD YOGURT

1/3 cup (80 mL) whole milk Greek yogurt

3 Tbsp (45 mL) lemon juice

1 Tbsp (15 mL) Dijon mustard

Pucker Up

Lemon brightens up this dish but can be replaced with any citrus you love. Try mandarins or lime.

Steps

1. Preheat oven to 400 F (200 C).

2. Line large baking sheet with parchment paper (if your baking sheet is prone to sticking, otherwise skip this step).

3. Add chicken, potatoes, onions, whole lemon pieces, olives, garlic, olive oil, lemon juice, salt, and pepper to prepared baking sheet. Toss everything very well to coat, and spread into a single layer with chicken skin side up. Roast for 40 to 50 minutes, turning potatoes and onions halfway through, until chicken has an internal temperature of 165 F (75 C) and potatoes are tender when pierced with knife.

4. For sauce and assembly, while tray bake is cooking, add all sauce ingredients to small bowl and whisk well to combine. Remove lemon pieces from tray bake and discard. Drizzle tray bake with yogurt sauce (or enjoy on the side), sprinkle with cilantro and sumac and additional salt if desired, and serve.

Serves 4

EACH SERVING CONTAINS: 415 calories; 17 g protein; 19 g total fat (4 g sat. fat); 47 g total carbohydrates (7 g sugars, 6 g fibre); 528 mg sodium

Other Foods To Support Natural Detoxification

• flaxseeds

• dark greens and cruciferous vegetables (broccoli, cabbage, kale, cauliflower)

• apples

• nuts and seeds

• turmeric

• asparagus

• cherries

• sweet potatoes

• pomegranate

• berries

• oats

Salus Calcium-Magnesium

Salus Calcium-Magnesium gives your body what it needs for strong and healthy bones and to maintain proper muscle function. It contains easily absorbed forms of calcium and magnesium along with zinc, vitamin D, whole food concentrates, and digestive herbs for enhanced absorption, and is intended to be safe for pregnant moms and baby. myhealthology.ca

Webber Naturals Adult 50+ Probiotic

Webber Naturals Adult 50+ Probiotic was rated the Best New Product in the Adult Probiotic category by Canadians in a 2023 BrandSpark survey. With 15 billion active cells and 10 beneficial probiotic strains, one capsule per day supports your digestive health, provides relief from constipation and irregularity, and reduces gas and bloating. webbernaturals.com; 1-800-430-7898

Progressive Immuno Daily Support

Progressive Immuno Daily Support is a great way to support your immune system daily. Featuring beta-glucan, an immune-modulator, this product is designed to help maintain good health and support immune function. Also formulated with buffered vitamin C, it is a great source of antioxidants. progressivenutritional.com

Natural products for your healthy life

Prairie Naturals

This perfect SuperFood duo is an equal-ratio blend of organic chlorella and organic spirulina powders. Rich in natural antioxidant phytonutrients, chlorophyll, carotenes, protein, and essential fats, Aqua Greens supports the body’s daily detoxifying process while controlling inflammation, cholesterol, blood sugar, and appetite. Aqua Greens are also a natural source of Vitamin B12, prebiotic fibre, and disease-preventing antioxidants. prairienaturals.ca

EDEN Organic Green Lentils

EDEN Lentils with Onion & Bay Leaf are soaked overnight, and pressure cooked in an organic medley of purified water, onion, garlic, bay leaf, shoyu, and tomato puree. All EDEN canned beans contain no artificial ingredients or chemical additives. edenfoods.com

Webber Naturals Ultra Calcium

Get your daily dose of this essential mineral in chelated forms for enhanced absorption. Chelated calcium is easier for the body to absorb and use. One or two tablets per day can help build and maintain strong bones and teeth. Suitable for vegetarians and vegans. webbernaturals.com; 1-800-430-7898

Clairol

Natural Instincts Bold gives you gentle and bold, glossy colour for up to eight weeks. With argan oil, açaí, and guarana extracts and VitaBoost Color Amplifier, get smooth and moisturized hair with bold colour. Natural Instincts Bold is ideal for dark bases and all hair types and textures, with zero ammonia or animal-derived ingredients. clairol.com

Foods and supplements to power up your health journey

Here’s a handy roundup of immune health supports from this issue of sage . Read through this list and make a note of the ones that make sense for you and your family. Then breeze through the grocery store, confident that you’re filling your cart with seriously healthy star power.

Echinacea (p.18)

This herb, in a prepared product, showed antiviral activity against the common cold and may show potential against the SARS-CoV-2 virus.

Probiotics (p.14)

Probiotics have been shown to support the immune system and may exert antiviral effects by crowding out pathogens.

Matcha (p.50)

Matcha and other teas are rich in antioxidants including vitamin C and have anti-inflammatory and immune-supporting properties.

Quercetin (p.25)

One study found that quercetin inhibited a wide spectrum of flu viruses’ ability to enter our cells, where they hijack the cells’ machinery to reproduce.

Cinnamon (p.50)

This aromatic spice has antioxidant, anti-inflammatory, anticancer, and antimicrobial properties.

Elderberry (p.18)

Found growing in various parts of Canada, elderberry is showing effectiveness against the influenza A virus and other upper respiratory infections.

Vitamin D (p.25)

The sunshine vitamin is well known as one of the primary immune-supporting nutrients and may play a role in the antiviral response to viral infections.

Shape the future of natural health

We hope you enjoyed this issue (and that it leaves you wanting more) because our summer issue—and sunny days—are just around the corner!

In the next issue of sage, we’ll be diving deep into brain health, exploring how we can help support your physical health, mental health, and well-being. As always, we’ll be featuring smart recipes and an array of thought-provoking articles to help you keep your brain health, and overall wellness, top of mind.

Of course, with summer quickly approaching, it’s also a great time for us to prepare for all that fun under the sun! Whether you take a closer look at your summer skin care or add some travel essentials to your beach bag, we’ll make it easy for you to safely enjoy the warmth the new season brings.

See you then!