Sage April-May 2024

ForwardHerb

is di erent

Why? Omega-3

Our omega-3 oil is extensively tested to ensure it is clean of contaminants. Our unique, 100% natural, enteric-coated, softgel capsules protect the omega-3 oil from stomach acid damage and prevent fishy aftertaste.

OMEGA-3 IS ESSENTIAL FOR ALL AGES

Omega-3 supports cardiovascular health.

Omega-3 reduces inflammation and is the most e ective in reducing triglycerides and LDL cholesterol.

“Although herbs often play a supporting role in most recipes, we believe that herbs deserve the spotlight.”

Wellness—in all ways

Spring is full of possibilities, and, with new growth springing up all around us, it’s easy to see why we might just be feeling a little more optimistic. As April gets underway and rolls into May, this season is also a great time to get focused—or refocused—on our wellness and that of the planet, too!

That’s why, in this issue of sage, we’re focusing on immune health, bringing you reliable information to help you bolster your immune system this spring. We also bring you powerful information on the important role of the immune system in cancer treatment.

We dive into the many health benefits of long walks and the perks of spending time in nature. And since the beauty of nature is on full display in the springtime, it also serves as a reminder that our planet needs taking care of as well. In fact, we discuss how our own health is linked to the health of the planet, and how to best take care of both.

Finally, in the spirit of the season, we go green in a big way with our tasty springtime recipes that feature an array of fragrantly delicious herbs. We also welcome you to round out your simple spring meals with sauces that are versatile, easy to make, and spilling over with flavour.

As the days become longer and the weather gradually warms, we hope you’ll get outside to enjoy the fresh air and take in the springtime magic with all of your senses. Together, let’s celebrate better wellness for ourselves and the planet with simple, positive choices made each and every day.

Wishing you continued health and wellness, the team at sage

32 Herbaceous springtime

Awaken your tastebuds with fresh, herb-forward dishes

RECIPES

42 Not-so-secret sauce

Dress up your meals with versatile sauces

52 Scrumptious seaweed

Your new favourite leafy green

trend alert

WHAT’S NEW IN THE WORLD OF NATURAL

Manuka honey: a sweet source of antioxidants

With its decadent notes of toffee and caramel, manuka honey stands on its own stirred into a pot of chamomile tea or drizzled over wholegrain toast.

This flavorful honey—which is harvested in Australia and New Zealand—is made by bees that pollinate the tea tree bush. The resulting honey is a rich source of antioxidants (more than other types of honey) and has impressive antibacterial and antimicrobial benefits.

In addition, manuka honey is being studied for its ability to help with wound healing and tissue regeneration in addition to its ability to sooth sore throats. Manuka honey is also a prebiotic (also known as food for your gut flora) and could potentially reduce symptoms of irritable bowel syndrome and inflammatory bowel disease.

Strengthen your mind-body connection with somatic exercises

A rising wellness trend on social media, somatic exercises are designed to improve your muscular system, provide pain and stress relief, and increase emotional awareness while supporting posture and balance.

First coined by movement theorist Thomas Louis Hanna, PhD, somatic movement is defined as an exercise that draws particular attention to how the body experiences movement. During these exercises, the goal is to move the body slowly and with compassion.

Examples of somatic exercises include grounding exercises, breathwork, body scans, meditation, yoga, and dance. Practitioners of somatic movement are encouraged to move with minimal effort, be patient and persistent, and to wear comfortable clothing to help support the process.

Mindful exercises, such as those included under the umbrella of somatic movement, have been shown to reduce stress and alleviate symptoms of ADHD as well as chronic pain.

Nettle for hair growth—fact or fiction?

Despite its prickly name, stinging nettle (Urtica urens) contains a large number of bioactive compounds—many of which are beneficial for the scalp. Topical application of nettle extract

Boost collagen production using red light therapy

Looking to rejuvenate the appearance of your skin using non-invasive methods? Check out red light therapy, a procedure that uses red LED lights to stimulate collagen production. Specifically, red light therapy targets fibroblast cells, which are responsible for creating collagen, a type of protein found in connective tissue that also plays a role in wound healing.

Current research on red light therapy shows that, while the treatment has the potential to reverse signs of photoaging, there is still much to learn about how it works. In addition to increasing collagen production, it is also thought to increase blood circulation and reduce inflammation.

is thought to improve blood circulation, which is essential for scalp and hair health.

Although stinging nettle is touted as an ingredient that encourages hair growth, much of the research done has highlighted its anti-inflammatory properties. Preliminary studies have found that nettle extract could relieve itchy scalp eczema (in fact, many eczema medications include nettle in the formula). Similar findings were reported in a study that found stinging nettle can be used in conjunction with NSAIDs (non-steroidal anti-inflammatory drugs) to relieve inflammation.

When it comes to hair growth, the jury is still out. One study recommended topical use of nettle extract for hair loss but to first consult your physician, especially if you are taking medications.

Red light therapy is typically performed by a trained professional, but new at-home models are making it easy to recreate the spa

experience at home—although results may not be as notable. Always shield your eyes and talk to a dermatologist prior to use.

Cleanup in the beauty aisle

WHEN IT’S TIME TO TOSS

BY LISA PETTY, PHD

There’s nothing quite as rewarding as a good spring cleaning. As you decide what to toss and what can stay, be sure to take a glance at all those products that keep you looking good. Some of them may be hiding ugly secrets.

BUYER BEWARE

It’s important to remember that not all the self-care products on the shelf are healthy, no matter how green the label. Words like “natural” mean nothing, and there are various degrees of “organic” too, depending on the product recipe.

“Camelina oil is perfect as a massage oil, and because it’s nutrient rich, it can help hydrate and nourish skin.”

Ingredients like sodium laureth sulphate are skin irritants, while chemicals like phthalates and parabens found in some body care products are hormone disruptors that can impact your body’s natural processes, including reproduction and metabolism. While resources such as the Environmental Working Group can be helpful when you’re learning about toxins in personal care products, remember that they don’t assess all ingredients and that companies can change a formula overnight. Rather than relying on one source of information, become your own health advocate. Learn about ingredients to avoid and read labels before you purchase.

Remember that ingredients are listed on labels in descending order, starting with the most prevalent ingredient. Question the integrity of products that broadcast that they include some amazing nutrient—which appears at the bottom of the ingredient list. Generally, the more complex the formula, the greater the chance that the product contains harmful ingredients.

FEED YOUR GOOD LOOKS

The better your skin and hair are naturally, the fewer products you need to look how you want to look. Healthy skin starts with good structure—meaning you want to get adequate protein and collagen into your diet.

Unfortunately, your body’s collagen production decreases as you age. This eventually leads to thinner skin and reduced elasticity and moisture along with increased sagging and wrinkling. For women at menopause, collagen production drops by up to 30 percent.

Encourage collagen creation by providing key building blocks, including the nine essential amino acids. Only animal foods provide complete collagen proteins, but foods including berries, citrus, leafy veggies, spirulina, and nuts help promote collagen production.

Promote healthy cells with adequate intake of both omega-6 and omega-3 essential fatty acids. These fats play a critical role in the barrier function of your skin as well as how it looks. Look for your

essential fatty acids in fatty fish such as salmon, herring, and sardines. Plant sources include algae, walnuts, pumpkin, and flaxseeds.

Protect your skin with a spectrum of antioxidant vitamins, minerals, and phyto (plant) nutrients found in colourful fruits and vegetables. Vitamin E keeps cell membranes healthy, while vitamin C protects the fluids inside cells and is necessary for collagen production.

DETOX MOTHER EARTH

A true cleanup of our habits includes considering the impact of our buying choices. While the shrinking planet has made it much easier for us to fall in love with tropical oils, they leave a pretty deep carbon footprint.

And if the recent years have taught us anything, it’s that we would all benefit from finding ways to source products closer to home. Luckily, Canada provides a cornucopia of home-grown beauty care ingredients.

HOME AND NATIVE PLANTS

Camelina sativa

A flowering shrub with soft yellow flowers, often found growing in flax fields, Camelina sativa is also known as false flax. The seed oil contains omegas 3 and 6, plant sterols, and antioxidant tocopherols (vitamin E).

This combination of nourishing fats in camelina oil make it very attractive for skin care. The high tocopherol count reduces risk of contamination—meaning manufacturers may be able to reduce chemical preservative ingredients in formulations.

Camelina oil is perfect as a massage oil, and because it’s nutrient rich, it can help hydrate and nourish skin. Camelina may clog pores, so if that’s a concern for you, look for it in soaps rather than leave-on products.

“Encourage collagen creation by providing key building blocks, including the nine essential amino acids.”

YARROW soothes irritated, burned, or itchy skin

Canadian-grown beauties

WILD ROSE OIL

cleanses, tones, and soothes skin

Healing hemp

CAMOMILE soothes burns, cuts, and diaper rash

LAVENDER is antibacterial, with a calming fragrance

Hemp is one of those beauty ingredients that truly is good enough to eat—and you really ought to consider adding it to the grocery list. High in fibre and omegas 3, 6, and 9, hemp also offers anti-inflammatory gamma linolenic acid (GLA) and is a natural source of skin-supporting minerals. Plus, with all nine amino acids, hemp is a complete protein to offer your skin, hair, and nails.

It works well on top of your skin, too. GLA in hemp oil helps maintain a robust skin barrier, soothe atopic dermatitis and irritated skin, and encourage new cell generation. Because hemp oil is extracted from the seeds by cold-pressing, it’s not exposed to damaging heat or potentially toxic chemicals.

Canuck clays

We’ve all heard the benefits of Dead Sea minerals, but did you know that we have an abundance of mineral-rich clays here at home? The Manicouagan region of Quebec provides absorbent and astringent sea silt or Manicouagan clay that is also useful as a surfactant (to help with cleansing).

Not to be outdone, the hot spring mud found in Moose Jaw, Saskatchewan (known as Moose clay or Canadian colloidal clay), may provide significant detox benefits, including removing toxins, dirt, and oil and unclogging pores.

Clean your cosmetics cupboard

Most of us can confess to keeping a few outdated favourites hiding at the bottom of the toiletry bag. Antioxidants and skin-replenishing nutrients deteriorate over time, meaning you might be relying on an expired product to do something it can no longer do. This is particularly critical for sun protection products.

WHEN TO TOSS BEAUTY PRODUCT

1 year cleansers

6 months to 1 year toners

12 ingredients to avoid in your beauty products

BHA and BHT (butylated hydroxyanisole and butylated hydroxytoluene)

DEA-related ingredients (diethanolamine)

dibutyl phthalate

formaldehydereleasing preservatives

parabens

parfum (a.k.a. fragrance)

PEG compounds (polyethylene glycols)

petrolatum siloxanes

sodium laureth sulphate

triclosan

moisturizers or serums

6 months to 1 year

1 year lip balm

lipstick, gloss, and pencils

2 to 3 years

mascara

3 to 6 months

NOTE: Never add water to mascara

TIP

To reduce risk of contamination or product expiry, use a permanent marker to write the date you open your cosmetics and personal care products right on the container.

“Walking can be whatever we want it to be: fun and exciting, relaxing and soul-nourishing, social, or even a great workout.”

wonderful WALKS

DISCOVER THE BEAUTY AND BENEFITS OF MOVEMENT

BY LEAH PAYNE

How wonderful is walking? This long-overlooked activity isn’t just a form of exercise: it’s part of what makes us human. The truth is, walking can be whatever we want it to be: fun and exciting, relaxing and soul-nourishing, social, or even a great workout. As a bonus, it’s free and requires minimal equipment and preparation. Walking’s beauty lies in its simplicity. This spring, let’s rediscover how wondrous walking can be.

THE BENEFITS OF WALKING

The advantages of walking are mental and physical. Walking …

can help you meet your physical activity goals and improve your cardiovascular fitness, allowing you to get your heart pumping, body moving, and muscles working hard

is associated with a reduced risk of major depression

may help improve sleep quality, according to recent scientific studies

has been shown in research to help reduce mortality as well as the risks for common diseases, such as cancer, heart disease, and diabetes

is thought to give creativity a boost, promoting creative thinking has been shown to improve focus, productivity, cognition, and attention

is an eco-friendly way to get around, compared to driving

NOT ALL WALKING IS CREATED EQUAL

Research tells us that walking outdoors in nature is especially healthy and enjoyable. A recent study from 2022 showed that a one-hour walk in nature decreased stress-related brain activity in participants. Happily, this means that we can reap the rewards even after a single enjoyable walk.

10 WONDROUS WALKS TO TRY

Who says that walking has to be boring? Sure, you can lace up your runners and head around the block. But for a change of pace, consider one of these creative walk ideas.

1 SOUNDWALKS

Sometimes we focus on scenery but pay less attention to our other senses. Take a walk with natural sounds in mind. Plan a walk that features sounds such as waves or birds, and immerse yourself in your beautiful-sounding surroundings.

2 NORDIC WALKING

Walking with poles originated as a summer training regimen for cross-country skiers. Now people all over the world employ Nordic walking poles to help them use more muscles and burn more calories than with regular walking. As an added bonus, the poles help stabilize walkers.

3 LABYRINTH WALKS

Commonly mistaken for mazes, labyrinths don’t have dead ends. Instead, there is only one path to walk, which leads to the centre and then back again. Many people find the ancient practice of labyrinth walking calming and meditative. Look online to find a labyrinth near you.

Get good shoes!

Consider getting a professional shoe fitting, such as a specialty running store. The pros there may be able to recommend orthotics to make your feet feel amazing!

Walking safety tips

Dress for the weather, such as with waterproof boots or a sun hat.

Stay visible by wearing reflective gear and brightor light-coloured clothing.

Make sure someone knows where you are and when you’ll be home.

Educate yourself on what sorts of wild animals you may run into (urban areas can have wild animals too, such as coyotes) and what you’ll do if you see one.

Keep the volume down on your earbuds so you can hear motorists and cyclists.

Carry identification with you in case of emergencies.

Create and follow a safety plan, and always be aware of your surroundings.

4 WALKS FOR CHARITY

Don’t feel like running a 5 K for charity? No problem! Many charity walks exist across the country. Grab some friends or create a workplace team and fundraise while walking for a great cause—and having fun.

5 LITTER CLEANUP WALKS

Make an already eco-friendly practice even more eco-friendly, and earn some good karma in the process by picking up litter on your neighbourhood walks. (Safety first! Use protective equipment and don’t pick up anything dangerous.) Some people even combine jogging with picking up litter and call it “plogging.”

6 GUIDED NATURE WALKS

A wonderful way to learn more about the plants and animal species near you is a guided nature walk. Look for programs offered by your local community centre, nature centre, or botanical garden. You may even be able to get involved in restoration initiatives and invasive species removal.

7 HISTORICAL, ARCHITECTURAL, OR CULTURAL WALKS

Many of us enjoy guided historical, architectural, or cultural walks on vacations, such as when we’re exploring a new city. But what about at home? There’s a good chance you’ll learn something new and have a fantastic time (and rack up some serious steps) on a walking tour in your city. Or you could learn some spooky local history with a ghost tour!

10,000 is just a number

Aiming for 10,000 steps a day? That now-famous number has been traced back to a Japanese marketing campaign from 1965. While 10,000 may not be the magical number we once thought it was, it’s not a bad step count to aim for. However, don’t be discouraged if you don’t hit that target. Studies have demonstrated health benefits at lower step counts, too.

8 FOREST BATHING WALKS

The Japanese practice of shinrin-yoku (translated into English as “forest bathing”) means fully immersing oneself in the forest to reap the healing benefits of nature. It’s about being present and mindful, taking in the atmosphere of the forest, and it can be deeply restorative.

9 FORAGING WALKS

Take a guided walk with a trained forager who can teach you how to identify edible plants or mushrooms. Some walks are identification only, rather than harvesting. (Always ensure that you follow safety and environmental protocols when foraging.)

10 GEOCACHING WALKS

Walk and talk

Bring the benefits of walking to your workplace with walking meetings! Suggest the idea to your supervisor as a fun way to boost creative problem-solving, collaboration, and healthy fun as a team.

Geocaching is a hobby that involves using GPS coordinates to find hidden items called “geocaches.” Think of it as a treasure hunt, but with more technology. Geocaches are often hidden in parks, making for fun and exciting walks.

Informed immunity

HOW TO SUPPORT YOUR IMMUNE SYSTEM

DR. GILLIAN FLOWER, ND

Collective awareness of our immune system has increased in recent years. Once an invisible ally, our immunity is now the topic of TikTok videos, news articles, and endless product recommendations. Sifting through the hype represents a monumental task, especially if you’re already sniffling under your duvet.

TO BOOST OR NOT TO BOOST?

Strengthening the immune response may not be the best course for everyone. Indiscriminate immune boosting could be harmful in people with autoimmune disease, creating more damage than support to the body, overall. Immune system regulation may be a more appropriate goal and may warrant a medical, rather than a Google, consultation.

RESEARCH LITERACY 101

If you’re going to use online resources, avoiding the pitfalls of misinformation can be overwhelming. Dr. Ellen Conte, ND, has a passion for teaching her patients to make informed decisions. “Be wary of statements that sound too good to be true,” she cautions. She guides people toward evidence-based resources like PubMed.gov as well as university and hospital websites.

“Indiscriminate immune boosting could be harmful in people with autoimmune disease, creating more damage than support.”

Even within the context of research studies, discernment is required. “You are not a mouse,” jokes Conte, explaining that studies in human subjects are much more meaningful than those done in animals or isolated cells.

Websites reporting only positive results should also be viewed skeptically. Even the most effective treatments won’t work in all people, all of the time. Look for balanced reports to guide your information searches and consult “Your internet toolkit” in the sidebar.

APPLYING YOUR RESEARCH SMARTS

Understanding the specific immune influences of individual supplements can help you put reliable research into action.

PROBIOTICS

Beneficial strains of bacteria coat our bodies inside and out, creating a living shield to protect us from infection. Probiotic bacteria, both supplemental and naturally occurring, interact directly with our immune system, influencing its function.

Children taking probiotics in one study produced higher amounts of secretory IgA, an essential immune factor. As a result, they had fewer and shorter respiratory tract infections. Probiotic use may lead to a more robust immune response.

Tiny chemical messengers called cytokines direct the inflammatory response that accompanies immune activity. Probiotics influence cytokine number and activity, effectively dialing down inflammation. This translates to better outcomes in people with autoimmune diseases including type 1 diabetes, rheumatoid arthritis, and psoriasis.

If you are immune suppressed, talk to your health care provider to find out if probiotics are safe for you. Sepsis, a potentially fatal reaction to bacteria, can occur in people with lowered immune function who use probiotics.

ELDERBERRY

Elderberry is an important traditional medicine, long used by the indigenous peoples of North America. The sweet syrup made from elderberry has action against tonsilitis and can reduce fever. Elderberry may boost the immune response by interacting with our dendritic cells—helper cells that spur other cells into action against invaders.

People with autoimmune conditions may wish to avoid this and other immune stimulants. Your health care provider can guide you more precisely than Google in this case.

GARLIC

In addition to banishing certain pointy-toothed figures of folklore, garlic is equally offensive to fungal and bacterial pathogens. Taking aged garlic extract may reduce the intensity and duration of colds while gently enhancing immune function.

Garlic’s anti-inflammatory properties may be helpful in rheumatoid arthritis, but safety has not been demonstrated in other autoimmune conditions such as lupus.

Your internet toolkit

Is the claim based upon personal experience? Use the following questions to help guide your online readings.

Blog posts, Facebook feeds, personal stories, and testimonials are interesting but subject to big-time bias.

Are there studies that back this up?

Is someone making money here?

A sensationalist claim of a “cure” for just about anything is a big red flag.

THE AUTOIMMUNE CONUNDRUM

Supporting the immune system in people with auto-immune conditions involves reducing inflammation and controlling immune overactivity.

Supplements like curcumin, probiotics, vitamin D, and fish oil may dampen the immune response and promote immune regulators while immune stimulators have the potential to aggravate auto-immune conditions.

Look for information quoting studies in people, not animals or cells.

Steer clear of health claims linked to product sales.

A sensationalist claim of a “cure” for just about anything is a big red flag.

TURMERIC

Curcumin, a bioactive compound in turmeric, can reduce levels of inflammation-causing cytokines, getting the immune system out of its own way and promoting recovery.

Curcumin also increases regulatory T-cells (Treg), essential players in the immune response that help to keep the party under control. In autoimmune conditions, including rheumatoid arthritis and multiple sclerosis, curcumin has been shown to increase Treg cells and decrease symptoms, immune overstimulation, and markers of inflammation.

Curcumin enables an appropriate and controlled immune response rather than directly stimulating the immune system.

Blending an understanding of immune support mechanisms with a research-informed perspective can help you to get the most out of online resources.

FATS

Avoid low-fat diets unless you have been otherwise instructed. Fat-containing foods help us to absorb key immune nutrients like vitamin A and vitamin D.

Eating for immunity

Include the following nutrients in your diet for ongoing immune benefits.

OMEGA-3 FATTY ACIDS

Polyunsaturated fats found in fish, chia seeds, flax, and omega-3 eggs can reduce inflammation and allow for balanced immune function.

MUSHROOMS AND SEAWEED

These foods contain beta-glucans, soluble fibres that feed our gut flora and gently promote immune activity.

PROTEIN

Amino acids such as arginine, glutamine, and tryptophan form the building blocks of cytokines and other immune factors.

VITAMIN C

This well-known immune support cannot be made in the human body. Eat your fruits and veggies to stock up on this nutrient.

OTHER NUTRIENTS

Zinc, from pumpkin seeds; selenium; Brazil nuts; and B vitamins from grains, root veggies, and chickpeas support a wide range of immune functions.

power

The immune system’s IN CANCER

ITS ROLE IN PREVENTION, TREATMENT, AND RECOVERY

BY JOANNE PETERS

LONG BEFORE THERE was modern life, there was cancer—and there was the potential for the body’s own immune system to conquer the disease. Now, more and more research is exploring the relationship between immunity and cancer, looking at how supporting the immune system can help at every stage of cancer—from prevention to treatment to recovery.

The next pillar of cancer treatment

The science behind the immune system’s role in the development of effective cancer treatments has become so solid that immunotherapy (an umbrella term for several therapies that harness and strengthen the power of the immune system to attack tumours) is now a common treatment for cancer, alongside surgery, chemotherapy, radiation therapy, and targeted therapy.

“Everybody recognizes that [the] immune system plays an essential role in cancer, particularly the innate immune system,” says Dr. Hal Gunn, founder and CEO of Qu Biologics and co-founder of InspireHealth, a leading supported cancer-care centre.

“When most people think of a tumour, they think of it as just being filled with cancer cells. Of course, there are lots of cancer cells in a tumour, but there are also a lot of immune cells in a tumour.

“One of the most important factors for determining prognosis in cancer is what those immune cells are doing,” Gunn adds. “In many cases, what the immune cells are doing is more important than what the cancer cells are doing. If those immune cells are supporting the growth of cancer and suppressing immune function, then the prognosis is poor. But if those immune cells are actively clearing the cancer, then the prognosis is good.”

Recent advancements in immunotherapy

One of the most recent and prominent advancements in efforts to help immune cells eradicate malignant cells has been the development of “immune checkpoint inhibitors.”

The immune system protects people from disease, with T-cells being a key type of immune cell. Cancer cells can trick the immune system by turning the T-cells off, stopping them from recognizing and destroying cancer cells. Immune checkpoint inhibitors turn the T-cells back on so they can attack cancer cells.

Checkpoint inhibitors “essentially take the brake off the immune system to allow

Natural products in cancer immunotherapy

Research points to three categories of natural products, which researchers describe as “compounds extracted and/or optimized from nature,” that are showing promising effects in cancer immunotherapy:

it to clear the cancer,” Gunn explains. However, there is a risk that the immune cells might become overactivated and also attack healthy cells, potentially leading to autoimmune disease.

“The ultimate goal is [to] understand how you can activate or restore normal immune function so that it will still have the appropriate modulation,” Gunn says.

Other types of immunotherapies range from targeted antibodies and cancer vaccines to adoptive cell transfer and tumour-infecting viruses. Immunotherapy shows promise because it can train the immune system to remember cancer cells, possibly leading to long-lasting results.

SAPONINS are naturally occurring compounds found in many plants, including legume species, which appear to affect the immune system in ways that help protect the body against cancers.

POLYSACCHARIDES, found in fungi, algae, and some plants, can stimulate and regulate innate immunity, improving the effect of immunotherapy.

FLAVONOIDS, present in fruits, vegetables, green tea, wine, and cocoa, act to suppress cancer-cell proliferation and invasiveness.

As research into specific types of immunotherapies continues, the fact remains that supporting immunity can help in cancer prevention, treatment, and recovery. The question, then, is: how can people activate the immune system to get it to do what it’s supposed to do?

Your immune system’s role in… PREVENTION

“In the same way that our immune system is capable of being activated to clear cancer, the same principle applies to the prevention of cancer,” Gunn says. “The stronger, the more resilient, the more robust your innate immune system is functioning, the better capable it is of preventing cancer.”

Exercise, healthy diet, and sleep are the cornerstones of an optimal immune system. “Not surprisingly, if you do those three things well, it reduces your risk of developing cancer. If you eat unhealthily, don’t exercise, and have poor sleep habits, all of those three things increase your risk for developing cancer,” Gunn adds.

An active lifestyle with plenty of greens isn’t a guarantee against cancer, of course. “If you practise these healthy approaches to living, it does reduce the risk of developing cancer; it can’t invariably protect you,” Gunn says. “It substantially reduces the risk because there are many factors involved in the development of cancer—some of which you have some control over and some of which you don’t.”

Supplements to support immunity in those with cancer

Some supplements can provide immune support during cancer treatment. Check with your health care practitioner about any supplements that may interfere with conventional therapies.

VITAMIN D

The sunshine vitamin may prolong life in people with cancer. It helps control cell growth and immune function by regulating genes for cell differentiation, division, and death.

SELENIUM

The essential mineral seems to protect normal cells against damage from chemotherapy and radiation while enhancing the effect of treatment on cancerous cells.

FOLIC ACID AND VITAMIN B12

The supplement combination is sometimes used to counteract chemotherapy toxicity without compromising its therapeutic effects.

GINGER

Ginger extract supplements may help treat nausea, vomiting, and other gastrointestinal symptoms associated with cancer treatments.

TREATMENT

Cancer and certain cancer treatments like chemotherapy, radiation therapy, surgery, and stem cell or bone marrow transplants may suppress or weaken the immune system by lowering the number of white blood cells and other immune system cells.

It’s easier to get an infection when there aren’t enough white blood cells, particularly neutrophils, to destroy germs. Treatments can also cause these cells to work less effectively than usual, leading to what is known as immunosuppression. Consequently, bolstering the immune system throughout treatment is vital.

“It makes sense to optimally support your immune function during treatment,” Gunn says. “There’s a whole range of approaches, and some of the most important ones are nutrition, exercise, and things we all understand in a common-sense way that are good for our health. The reason they’re good for our health is because they support our immune function.”

RECOVERY

A strong immune system also benefits recovery from cancer treatment. Regular exercise, for instance, not only increases a person’s energy level and sense of well-being, but also can make recovery faster and decrease the risk of cancer coming back.

Getting enough restful sleep is crucial. Sleeping can boost brain function, improve hormone function, and lower blood pressure.

Immunity at different stages

In a sense, immunotherapy and supporting the immune system are the ultimate in precision or personalized medicine.

“To some degree, supporting immune health is individualized according to what is happening with your own health and your own life,” Gunn says. “It’s a lifelong learning process to understand how you can optimally support your health.”

PLANETARY health care

SUSTAINING THE ENVIRONMENT–AND OURSELVES

BY CARIMÉ LANE

In the field of planetary health, human health and the planet’s welfare are linked: taking care of one looks after the other. Here’s how the concept of planetary health is evolving and how everyday ecological choices can have a direct impact on health, both in the short and long term.

What is planetary health?

In 2015, the term was introduced by The Rockefeller Foundation–Lancet Commission on planetary health. It was observed that humans are more healthier now than at any time in history. Life expectancy has gone up and poverty and child mortality are down. While these are positive outcomes, unfortunately, these advances were made through the exploitation of natural resources.

Planetary health is a new trans-disciplinary field created to address these issues with sectors including health, environment, agriculture, and trade and it’s a field that’s grown rapidly since it’s inception.

As the United Nations explains it: “… Planetary Health recognizes that human health and the health of our planet are inextricably linked, and that our civilization depends on human health, flourishing natural systems, and the wise stewardship of natural resources.”

The evolution of planetary health

Planetary health is now the focus of many new journals, degree programs, courses, institutes, and natural and multilateral initiatives.

The Planetary Health Alliance is the central group in the field made up of universities, non-governmental organizations, research institutes and government entities from over 64 countries around the world.

Between 2019 and 2021, they developed an educational framework, as a means of understanding the interconnectedness of environmental, social, and health crises. According to the study’s lead author Carlos A.  Faerron Guzman, the framework is a response to gaps in planetary health higher education, providing a greater understanding of challenges we are encountering and how to solve them.

“For instance, instead of the classic understanding where man dominates nature which is at the service of humanity, planetary health involves understanding we are part of nature and we are dependent on one another,” says Guzman.

And that’s just the start when it comes to understanding how the health of humans and the planet are intertwined. Themes like equity and social justice are emphasized as well.

“It’s vital to understand that the changes in the earth’s natural systems are not impacting populations around the world equally,” says Guzman. Often, the ones faring best, both in terms of environment and health, tend to be the ones with more economic power.

Transforming the framework into action

There are numerous ways you can go about bolstering your health while boosting the health of our precious planet.

GO VEGGIE

Health benefits of being vegetarian include lower risk of type 2 diabetes, obesity, and coronary heart diseases, and greater life expectancy. Animalderived foods—especially meat and dairy—are resource intense and more taxing on the environment, compared to the production of most plant-based foods.

CONNECT WITH THE GREAT OUTDOORS

Nature exposure is known for its positive physiological and psychological benefits. Recently becoming popular, Guided Nature and Forest Therapy Walks can involve activities including water gazing, tree befriending, and expressions of gratitude.

You can also be a part of protecting and restoring natural spaces—which, among other things, reduce air pollution and absorb carbon—by joining in on conservation activities, beach cleans, tree planting, or litter picking.

USE YOUR BUYING POWER WISELY

In a recent study, consuming less was linked to higher personal well-being and lower psychological distress, whereas buying “green” was not found to improve consumer well-being. To tap into this sense of well-being, repair and re-use things you already own, buy second-hand, or download Olio, an app designed to help users share surplus food and household items.

CULTIVATING AWARENESS

Caring for the planet can also involve tuning in to the world around us. It’s also imperative to look at causes and consequences through the lens of equity and social justice. This means we work toward solutions that do not require one population to carry the burden alone.

The massive impact of baby formula on environment and nutrition

Globally, two thirds of babies use milk formula. The mass production of milk formula comes at the cost of plastic waste and degradation of land and waterways—and human health. Recommendations such as paid maternity leave and the WHO / UNICEF Baby-Friendly Initiative—a global effort to protect, promote, and support breastfeeding—can help.

PLANETARY HEALTH CASE STUDY

In the Finnish city of Lahti, meditating on the forest floor can be just what the doctor ordered. As the country’s pioneering green city, Lahti has been the first to implement the concept of planetary health as a part of healthcare. Recently, five locals tried a two-month health plan that brought significant changes to their carbon footprint and overall health.

The plan prescribed activities including barefoot forest walks, creating wildflower meadows in their backyards, and replacing dairy spreads and cheese by foraging wild herbs from local nature. As a result, on average, the participants saw a 17 percent decrease in their carbon footprint, 16 percent increase in their overall well-being, and 36 percent drop in their exhaustion scores.

In addition, Guzman encourages readers to look into the natural environment surrounding them and observe the changes occurring there. For instance, trace your food back to where it came from, or think of how people used to eat and how that food chain has changed and think about how climate change impacts you and your neighbour.

herbaceous Springtime

AWAKEN YOUR TASTEBUDS WITH FRESH, HERB-FORWARD DISHES

Come springtime, the world comes alive with beautiful shades of green. The trees and bushes take centre stage as they bud and blossom, and the air is filled with the soft fragrance of backyard gardens, flowers, and fragrant herbs.

Although herbs often play a supporting role in most recipes, we believe that herbs deserve the spotlight on occasion and often pack just as much nutrition as vegetables. Dive into these herbaceously delicious recipes that feature flavour-packed herbs in the starring role.

RECIPES & FOOD STYLING CHELSEA GOUGH | PHOTOS SCOTT YAVIS

“THIS SALAD IS LOADED WITH FRESH, LEAFY HERBS AND CRISP, CRUNCHY VEGETABLES.”

Herby Salad with Sweet

Mustard Vinaigrette

Move over lettuce, there’s a new leafy green in town, and this one is packed with flavour. This salad is loaded with fresh, leafy herbs and crisp, crunchy vegetables. Toss them together with this light vinaigrette to highlight the subtle sweetness and allow the beautiful freshness of these herbs to shine through as the star of this dish.

3 cups (750 mL) loosely packed herbs such as cilantro, mint, and basil

3 cups (750 mL) shaved vegetables such as radish, carrots, and cucumber

2 cups (500 mL) pea shoots or watercress

2 cups (500 mL) torn red or green kale

1 cup (250mL)

SERVES 6 STEPS

chopped snap peas

2 Tbsp (30 mL)

extra-virgin olive oil

2 Tbsp (30 mL)

champagne vinegar

1 Tbsp (15 mL)

grainy mustard

1 Tbsp (15 mL)

maple syrup

1 Tbsp (15 mL) finely chopped chives

1. In large bowl, toss together herbs, vegetables, pea shoots, and kale.

2. In small bowl or jar, add oil, vinegar, mustard, maple syrup, and chives; mix or shake to combine for vinaigrette. Pour over salad mixture, toss to combine, and enjoy.

Each serving contains: 111 calories; 4 g protein; 6 g total fat (1 g sat. fat); 13 g total carbohydrates (5 g sugars, 4 g fibre); 38 mg sodium

CHANGE IT UP

Try using different sweeteners, mustards, vinegars, or citrus juice in this vinaigrette to make your favourite combination.

Poached Chicken with Gremolata Sauce

Poaching is a tried-and-true healthy method of cooking protein because no fat is needed during the cooking process. You can, however, add as much or as little flavour to your cooking liquid as you like to maximize taste. Though simple, this chicken is the perfect vessel for a vibrant take on an herby gremolata sauce.

2 skinless, boneless chicken breasts

3 cups (750 mL) water or broth

Aromatics (optional, see tip)

1/2 cup (125 mL) nonfat Greek yogurt

1 garlic clove, peeled and crushed

2 tsp (10 mL) fresh thyme leaves

1/3 cup (80 mL) finely chopped flat-leaf parsley

2 Tbsp (30 mL) fresh orange juice

SERVES 4 STEPS

1. In medium saucepan, place chicken breasts and cover with water or broth and aromatics, if using, enough to cover the chicken plus about 1 inch (2.5 cm). Bring to a gentle boil, turn heat down to a simmer, and cover for 8 to 10 minutes, until the chicken’s internal temperature reaches 160 F (70 C).

2. Meantime, in small bowl, add yogurt, garlic, thyme, parsley, and orange juice and mix to combine. Set the sauce aside.

3. Once chicken is cooked, remove from poaching liquid, and slice into 1/2 inch (1.25 cm) slices. Serve with gremolata and your choice of side.

Each serving contains: 110 calories; 24 g protein; 1 g total fat (0 g sat. fat); 3 g carbohydrates (2 g sugars, 0 g fibre); 77 mg sodium

WASTE NOT

While cooking, save vegetable scraps and place in an airtight container in the freezer; save them to make excellent additives to poaching liquid. Once chicken is cooked, you can also strain out vegetables and herbs, and you’ll have yourself a mild chicken broth.

“THIS SIMPLE CHICKEN IS THE PERFECT VESSEL FOR AN HERBY GREMOLATA SAUCE.”

“CHIMICHURRI IS SO MUCH MORE THAN A CONDIMENT; IT’S A BOLD, PUNCHY SAUCE THAT CAN ELEVATE YOUR DISH TO “FAVOURITE” STATUS.”

Butternut Squash

Steaks with Chimichurri

Chimichurri is so much more than a condiment; it’s a bold, punchy sauce that can elevate your dish to “favourite” status. It possesses strong flavours combined with clean oregano and parsley, pungent garlic, and tangy vinegar. Creamy butternut squash is simply a vessel for this divine condiment.

Large butternut squash

2 garlic cloves, peeled and crushed

1 Tbsp (15 mL)

fresh oregano

2/3 cup (160 mL)

finely chopped curly leaf parsley

1 Tbsp (15 mL) sherry vinegar

1/4 cup (60 mL)

extra-virgin olive oil

SERVES 4 STEPS

1. Preheat oven to 425 F (220 C).

2. Cut the long straight part of the butternut squash away from the bulb end (the part where the seeds are found). Using only the long, straight part for our steaks, peel and cut lengthwise into approximately 3/4 inch (2 cm) steaks.

3. In small bowl, whisk together garlic, herbs, vinegar, and olive oil and set aside.

4. Place butternut squash steaks on parchment paper-lined baking tray and, with a pastry brush, very lightly brush some chimichurri sauce over the tops. Bake in preheated oven for 30 minutes, or until fork tender.

5. Serve steaks topped with chimichurri sauce, making a perfect appetizer or side with your meal.

Each serving contains: 182 calories; 2 g protein; 13 g total fat (2 g sat. fat); 19 g carbohydrates (3 g sugars, 4 g fibre); 12 mg sodium

GET CREATIVE

Chimichurri is a very versatile condiment and goes well with most vegetables, potatoes, and proteins.

Roasted Borscht

Salad with Dill

Get ready to impress with this unique twist on a classic Ukrainian dish. It contains all the ingredients you’d find in a traditional borscht, minus the broth, elevating it from a winter staple to a perfect springtime dish that highlights feathery, flavourful dill and all the hearty vegetables you can handle.

2 cups (500 mL) carrots, scrubbed or peeled and chopped into bite-sized pieces

2 cups (500 mL) celery, chopped into bite-sized pieces

4 cups (1 L) golden beets, peeled and chopped into bite-sized pieces

1 1/2 cups (350 mL) roughly chopped sweet onion

2 Tbsp (30 mL) extra-virgin olive oil

1/4 tsp (1 mL) salt

Generous black pepper

1/2 small green cabbage, cut into 4 wedges (keeping core intact to keep cabbage together)

1/2 cup (125 mL) chopped dill

2 1/2 oz (70 g) light goat cheese (optional)

Drizzle of balsamic vinegar or balsamic glaze, to taste

SERVES 4 STEPS

1. Preheat oven to 400 F (200 C)

2. In large mixing bowl, add carrots, celery, beets, and onion. Drizzle with olive oil and toss to coat. Season with salt and a generous amount of freshly ground pepper. Toss onto parchment paper-lined baking sheet. Handling carefully, rub each side of cabbage wedges into the same mixing bowl to coat with remaining oil and seasoning. Add cabbage wedges to other vegetables on baking sheet.

3. Roast in preheated oven for 30 to 40 minutes, until beets are fork tender. The cabbage may have slightly charred edges, but that’s fine—it just adds to the flavour.

4. Plate on serving platter and top with dill and crumbled goat cheese, if using, and then drizzle with balsamic vinegar or glaze, to taste.

5. Serve warm or at room temperature.

Each serving contains: 215 calories; 6 g protein; 8 g total fat (1 g sat. fat); 35 g total carbohydrates (21 g sugars, 9 g fibre); 383 mg sodium

GET GOLDEN

Golden beets are sweeter and less earthy than their red counterparts. They are interchangeable when one or the other is unavailable.

“GET

not-so-secret

e c u a s

DRESS UP YOUR MEALS WITH VERSATILE SAUCES

RECIPES HELENA M c MURDO

PHOTOS SCOTT YAVIS

WHO DOESN’T LOVE A GOOD SAUCE?

Whether it’s a salad or a grilled piece of chicken or fish, many of our meals can benefit from a tasty sauce to deliver a delicious burst of flavour.

Having these four versatile and easy-to-make-ahead sauces on hand will help you add interest to simple meals in a convenient way.

“SPICY, SLIGHTLY SWEET, AND NOT JUST FOR THE BRAVE.”

Honey Habanero Hot Sauce

Spicy, slightly sweet, and not just for the brave. With just a hint of habanero, this not-too-hot sauce will be “new best friends” with eggs and potatoes. Make sure to use it to give tacos, soup, chili, or salad dressings a complex, fruity kick.

MAKES 2 CUPS (500 ML)

4 garlic cloves, peeled

2 red bell peppers, deseeded and quartered

5 Tbsp (75 mL) extra-virgin olive oil, divided

3 fresh habanero peppers, deseeded, halved (see tip)

3/4 cup (180 mL)

chopped onion

1 cup (250 mL)

grated carrot

1/2 tsp (2 mL) salt

1/2 cup (125 mL)

white vinegar

3/4 cup (180 mL) water

1/4 cup (60 mL)

freshly squeezed orange juice

2 Tbsp (30 mL) honey

STEPS

1. Preheat oven to 425 F (220 C).

2. With the back of a heavy knife, smash garlic cloves. In small bowl, combine with red bell pepper pieces and toss in 2 Tbsp (30 mL) olive oil.

3. In baking dish, roast red peppers in preheated oven for 20 to 25 minutes, turning them once. Tip habaneros into pan or use tongs. Roast for a further 10 to 15 minutes, or until edges of habaneros are brown and garlic is just golden brown.

4. While habaneros are roasting, in medium saucepan, sauté onion and carrot on stovetop in 2 Tbsp (30 mL) olive oil until soft, about 7 minutes. Add salt, vinegar, water, and orange juice to carrot-onion mixture and tip in roasted peppers and garlic. Simmer for 10 minutes. Remove from heat and allow to cool for approximately 20 minutes.

5. When cool, blend in food processor or blender until smooth. Add honey and 1 Tbsp (15 mL) olive oil to help give sauce a glossy texture. Store in covered jar in the refrigerator and serve cold, or warm it gently before serving over potatoes.

Each 1 Tbsp (15 mL) serving contains: 58 calories; 0 g protein; 5 g total fat (1 g sat. fat); 5 g total carbohydrates (4 g sugars, 0 g fibre); 85 mg sodium

HANDLING HABANEROS

Coming in at 100,000 to 350,000 Scoville units, habaneros are among the hottest peppers around. Always wear gloves or use tongs to handle them. After deseeding, place them in a bowl that you can tip into the roasting pan without having to touch the peppers again. Scrub cutting boards and knives with soap and water after using. In this recipe, roasting peppers in the oven cuts down on capsaicin that can be released into the air when frying peppers, which can be an irritant to eyes. Nevertheless, make sure the space you are working in is well ventilated.

Tarragon Yogurt Dressing

Green and gorgeous on chicken, fish, salad, or vegetables. Yogurt gives this sauce a robust texture while tarragon imparts a licorice taste that suits salmon and poultry to a T.

MAKES 1 CUP (250 ML)

1 cup (250 mL) chopped fresh tarragon

1/2 cup (125 mL) chopped chives

1/2 cup (125 mL) yogurt

1 tsp (5 mL) lemon zest

3 Tbsp (45 mL) lemon juice

2 Tbsp (30 mL) extra-virgin olive oil

1/4 tsp (1 mL) salt

1/4 tsp (1 mL) black pepper

2 garlic cloves, peeled and crushed

2 tsp (10 mL) honey

STEPS

1. In food processor or blender, combine all ingredients and blend until smooth. Store in covered jar in refrigerator. Sauce will thicken up in the refrigerator, so allow it to come to room temperature before using on salads.

Each 1 Tbsp (15 mL) serving contains: 30 calories; 3 g protein; 2 g total fat (0 g sat. fat); 3 g total carbohydrates (1 g sugars, 0 g fibre); 42 mg sodium

“GREEN AND GORGEOUS ON C HICKE N, FISH, SALAD, OR VEGETABLES.”

MAKE IT A MARINADE

This sauce makes a superb marinade for chicken. Pat away excess before baking or grilling the meat. Discard any marinade that has been in contact with raw meat.

“A SWEET SAUCE WITH P UNC HY BALSAMIC VINEGAR.”

Blueberry Balsalmic Sauce

A sweet sauce with punchy balsamic vinegar. Perfect over ice cream, yogurt, or cakes, it’s also magnificent drizzled over meats such as duck or pork, or as a condiment for cheese. Convert it to a dressing with a few tablespoons of olive oil and pair it with peppery arugula.

MAKES 1/2 CUP (125 ML)

2 cups (500 mL)

frozen blueberries

1/2 cup (125 mL)

balsamic vinegar

1 cup (250 mL) water

1/4 cup (60 mL)

maple syrup

1 tsp (5 mL) black pepper

Pinch of salt

STEPS

1. In saucepan, combine blueberries, vinegar, water, and maple syrup and bring to boil over high heat. Reduce heat and simmer for 5 minutes on mediumhigh heat. Remove pan from heat, season with pepper and salt, and set pan aside to cool for 10 minutes.

2. In blender or food processor, blend mixture and then pass through a sieve. (Collect solids from the sieve and spread them on toast). Place sauce in jar and keep in the refrigerator for up to 1 week. It’s equally delicious served cold or gently warmed.

Each 1 Tbsp (15 mL) serving contains: 51 calories; 0 g protein; 0 g total fat (0 g sat. fat); 12 g total carbohydrates (10 g sugars, 1 g fibre); 22 mg sodium

DRESS IT UP

Transform this sauce into a salad dressing by combining 2 Tbsp (30 mL) blueberry sauce with 2 Tbsp (30 mL) extra-virgin olive oil and about 1/8 tsp (0.5 mL) Dijon mustard.

Ginger Miso Cashew Sauce

This sauce has enough heft to dress up cabbage or broccoli salads, or to be used as a dipping sauce for vegetables or meats. Ginger and miso lend bright zing and luscious umami flavour.

MAKES 1 3/4 CUPS (435 ML)

1 cup (250 mL) raw cashews, presoaked (see tip)

3/4 cup (180 mL) water

3 garlic cloves, peeled and crushed

1 Tbsp (15mL) white miso paste

2 Tbsp (30 mL) rice wine vinegar

2 Tbsp (30 mL) grated gingerroot

2 tsp (10 mL) tamari

1 Tbsp (15 mL) orange juice

1 tsp (5 mL) red chili flakes (optional)

STEPS

1. Drain cashews and place with fresh water in bowl of food processor or high-speed blender; blend until smooth. Add remaining ingredients and blend until combined.

Each 1 Tbsp (15 mL) serving contains: 33 calories; 1 g protein; 2 g total fat (0 g sat. fat); 2 g total carbohydrates (0 g sugars, 0 g fibre); 48 mg sodium

“GINGER AND MISO LEND BRIGHT

ZING AND LUSCIOUS UMAMI FLAVOUR.”

SIMPLE SWAPS

Sub in yogurt for sour or regular cream, or to replace mayonnaise.

Try coconut milk as a non-dairy alternative to cream.

A little fat can give sauce beautiful texture. Nuts such as cashews, almonds, hazelnuts, or walnuts step into this role perfectly.

Keep the basic structure of a sauce and experiment with the flavour elements by changing up the combination of herbs or looking to seasonal fruits for new combinations.

seaweedScrump tious

YOUR NEW FAVOURITE LEAFY GREEN

RECIPES AMIE WATSON

FOOD STYLING BRUCE NOLLERT

PHOTOS SCOTT YAVIS

IF WHAT COMES TO MIND WHEN you think of “seaweed” is “sushi” or “slimy,” you’ve got a whole new plant-based world to discover. These recipes put the superfood seaweed to good use.

Seaweed’s biggest attraction may be its subtle flavours and versatility. It adds a hard-to-define savoury note to vegetarian dishes and an umami-heavy body to seafood, and it even replaces bacon in a BLT. And let’s not forget about the health benefits. Seaweed is swimming with nutritious minerals, including calcium, potassium, and magnesium, and vitamins.

Dive into the world of seaweed, and come back with a healthy haul of fabulous flavours to make dinner more delicious.

Spirulina Smoothie with Banana and Honeydew Melon

Deep, dark green, and mildly sweet, this healthy smoothie tastes like a treat. And since it makes more than one large smoothie, you can drink one and save the rest for later.

SERVES 2

1/2 banana

2 cups (500 mL) honeydew melon cubes

1/4 tsp (1 mL) spirulina

1/2 cup (125 mL) packed baby spinach

4 basil or mint leaves

4 ice cubes

1/2 cup (125 mL) water

STEPS

1. In blender, add all ingredients and combine until smooth and creamy.

Each serving contains: 92 calories; 2 g protein; 0 g total fat (0 g sat. fat); 23 g total carbohydrates (18 g sugars, 2 g fibre); 48 mg sodium

A LITTLE GOES A LONG WAY

Don’t overdo the seaweed content in your smoothie as it can easily overwhelm other ingredients. Just a little will complement honeydew, basil, and mint. Be careful when measuring and transferring because the dark pigment has a tendency to fly everywhere.

“This smoothie contains

19 percent of your daily recommended iron intake.”

Popcorn with Togarashi-Seaweed Spice Blend

Spicy popcorn? You bet. This Japanese seven-spice blend combines salty and spicy notes for a healthy snack. If you don’t make your own togarashi, check the container before adding it to your popcorn to make sure it doesn’t contain salt. For an even simpler recipe, skip the togarashi and just grind a few pieces of nori and a pinch of salt in a blender or spice grinder to sprinkle on your pop-corn instead. If you’re fresh out of nori, you can always grind wakame, arame, or dulse instead, leaving out the pinch of salt for dulse or any seaweed you taste and find already salty.

SERVES 2

8 cups (2 L) popped popcorn, about 1/3 cup (80 mL) kernels

1 tsp (5 mL) melted butter or plant-based margarine

1 tsp (5 mL) shichimi togarashi (see recipe below)

Pinch of salt (optional)

STEPS

1. In large bowl, drizzle melted butter over popped popcorn. Sprinkle with togarashi and salt, if using.

Each serving contains: 146 calories; 5 g protein; 3 g total fat (1 g sat. fat); 25 g total carbohydrates (0 g sugars, 5 g fibre); 96 mg sodium

SHICHIMI TOGARASHI

This customizable spice blend generally features sansho pepper, a.k.a. Japanese prickly ash, a green peppercorn with a citrusy taste. If you can’t find sansho, look for Sichuan peppercorn, which has a slightly stronger mouth-tingling effect. You can buy dried orange, mandarin, or tangerine peel. Or you can dehydrate your own, in which case you might as well dehydrate a 1/8 inch (3 mm) thick piece of fresh ginger along with the peel. If you can’t handle a lot of chili pepper heat, reduce the pepper to your taste.

6 small dried red chili peppers

1 tsp (5 mL) sesame seeds or hempseeds

1 Tbsp (15 mL) sansho or Sichuan peppercorns

1 Tbsp (15 mL)

dried orange peel

2 tsp (10 mL)

nori flakes

(or 2 sheets nori)

2 tsp (10 mL)

poppy seeds

2 tsp (10 mL)

ground ginger

1. In small skillet over medium heat, toast whole dried chili peppers, sesame seeds, and sansho peppercorns for 2 minutes. Transfer to small bowl to cool. In blender or spice grinder, coarsely grind with remaining ingredients.

“This customizable spice blend generally features sansho pepper, a green peppercorn with a citrusy taste.”

DLTs: Dulse, Lettuce, Tomato, and Avocado Crostini

These are the perfect two-bite appetizers. Though the first bite likely won’t “wow” you, the more you chew, the more the salt from the dulse soaks into the avocado and tomato. Wait for it. You can also turn these into breakfast à la avocado toast by substituting a piece of your favourite bread for a slice of baguette.

MAKES 12 CROSTINI

1 baguette, sliced into about 12 slices

5 g (0.18 oz) dulse, broken into 2 inch (5 cm) pieces if large

STEPS

1/2 ripe avocado

1 small head of lettuce

3 small tomatoes, sliced

1. In large skillet over medium heat, toast baguette slices. Remove baguette and gently toast dulse, 2 minutes per side, or until crispy. Spread about 1 tsp (5 mL) avocado on each crostini, and top with lettuce and tomato slices and crisped dulse. Serve immediately.

Each serving contains: 166 calories; 6 g protein; 2 g total fat (0 g sat. fat); 33 g total carbohydrates (1 g sugars, 2 g fibre); 370 mg sodium

“The more you chew, the more the salt from the dulse soaks into the avocado and tomato. Wait for it.”

Seaweed benefits

IODINE

Seaweed is high in iodine, which is essential for proper thyroid function. Since our bodies can’t produce their own iodine, they need to get it from other sources (that’s why Canada added iodine to table salt in 1949). Be sure to consult a health care professional before increasing your seaweed intake.

MINERALS AND VITAMINS

The benefits are impressive: all seaweeds are low in calories and high in fibre and trace minerals including phosphorus, magnesium, selenium, zinc, iron, calcium, and copper. Dulse is particularly high in manganese, iron, zinc, and vitamin K, while nori takes the cake for vitamin B12, with as much as 1,125 percent of the recommended daily intake in a 15 g serving!

WHAT ABOUT SODIUM?

Though seaweed generally tastes salty—especially dulse—it turns out to be not overly high in so-dium. A 15 g serving of dulse contains just 1 to 9 percent of the recommended daily sodium intake, likely depending on how much sea salt is removed from the outside before packaging.

Other seaweed health perks may include blood pressure and blood sugar control, immune system support, and improved digestion through healthy bacterial growth in the digestive tract.

Eggplant-Crusted Mushroom Quiche with Arame

Lime juice and ginger add a tropical whiff to this French-Japanese mashup, where seaweed tendrils and Dijon mustard bring out the umami flavours in mushrooms and eggplant. The ingredients might seem to be strange bedfellows, but they work. The result is somewhere between a quiche and a soufflé, with a gluten-free eggplant crust featuring punchy mustard and citrus. This makes for a hearty vegetarian main for brunch, lunch, or dinner with a side salad, or a filling side dish.

SERVES 6

2 large Italian eggplants (or 3 to 4 smaller Asian eggplants), peeled and cut into 1 inch (2.5 cm) cubes, about 5 cups (1.25 L)

1 1/8 tsp (5.5 mL) salt, divided

3 tsp (15 mL) extra-virgin olive oil, divided

1/2 lb (225 g) button mushrooms, sliced

1/2 tsp (2 mL) black pepper, divided

2 tsp (10 mL) fresh thyme, removed from stem, divided

2 large onions, thinly sliced

2 green onions, minced, divided into greens and whites

2 inch (5 cm) piece gingerroot, grated

2 bay leaves

1 cup (250 mL) low-sodium vegetable stock

1 cup (250 mL) arame, divided Juice of 1 lime, about 2 Tbsp (30 mL), divided

4 tsp (20 mL) Dijon mustard, divided

4 organic egg whites

1/8 tsp (0.5 mL) cream of tartar

2 organic egg yolks

1/2 cup (125 mL) plant-based or other milk

1/4 cup (60 mL) minced parsley

STEPS

1. Chop eggplant and, in large bowl, toss with 1/2 tsp (2 mL) salt.

2. In large skillet (or skillets) over medium, heat 1 tsp (5 mL) olive oil. Add half the mush-rooms. Sprinkle with 1/8 tsp (0.5 mL) salt, 1/8 tsp (0.5 mL) pepper, and 1/2 tsp (2 mL) thyme. Cook until liquid has almost evaporated and mushrooms are browned on both sides, about 4 minutes. Transfer to plate and repeat with remaining mushrooms. Add more oil only if needed.

3. In large pot, heat remaining 2 tsp (10 mL) olive oil over medium heat. Add onions and green onion whites (reserve greens for later) and cook, stirring occasionally, until caramelized, about 17 minutes. Reduce heat if onions are turning black at edges, adding 1 Tbsp (15 mL) water if too dry.

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

5. Rinse eggplant quickly, then, using paper towel, gently squeeze eggplant to remove juices. Add eggplant to caramelized onions along with gingerroot and bay leaves. Stir for 1 minute. Add vegetable stock and half of arame and simmer over medium-high heat, stirring frequently, about 8 minutes, until eggplant is tender

and fairly dry. Stir in 4 1/2 tsp (22 mL) lime juice and 3 tsp (15 mL) Dijon. Cook for 1 minute. Add more Dijon or up to 1 1/2 tsp (7 mL) more lime juice—the mixture should have a sharp flavour. Remove from heat and use stick blender to blend to rough purée.

6. Grease 8 inch (20 cm) springform pan or round or square casserole dish. Press eggplant mixture into bottom and up sides. Bake for 25 minutes.

7. With 10 minutes remaining, in large bowl, beat egg whites with cream of tartar to stiff peaks. In small bowl, whisk egg yolks with remaining 1/2 cup (125 mL) arame, 1 tsp (5 mL) Dijon, 1 1/2 tsp (7 mL) fresh thyme, reserved green onion greens, 1 1/2 tsp (7 mL) lime juice, plant-based milk, parsley, and 1/2 tsp (2 mL) salt. Fold 1/2 cup (125 mL) beaten egg whites into egg yolk mixture, then fold into remaining egg whites. Pour on top of egg-plant crust. Gently lay mushrooms on top of egg mixture.

8. Bake for 35 to 40 minutes, until eggs are set.

Each serving contains: 130 calories; 7 g protein; 5 g total fat (1 g sat. fat); 17 g total carbohydrates (6 g sugars, 5 g fibre); 512 mg sodium

FRESH OR DRIED

If you don’t have fresh thyme and parsley, use 1 tsp (5 mL) dried thyme (divided) and 1 Tbsp (15 mL) dried parsley. The flavours won’t be as pungent, but a little flavour is better than none.

“The result is somewhere between a quiche and a soufflé, with a gluten-free eggplant crust featuring punchy mustard and citrus.”

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the a-list

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.

Elderberry (P. 22 )

May boost the immune system. Elderberry syrup has action against tonsilitis and fever.

Probiotics (P. 21 )

May influence cytokine number and activity, effectively dialing down inflammation.

Ginger (P. 27 )

Believed to boost the immune system and treat nausea, vomiting, and other gastrointestinal symptoms associated with cancer treatments.

Wild rose oil (P. 14 )

Known to cleanse, tone, and soothe irritated skin.

Seaweed (P. 53 )

High in fibre, iodine, and trace minerals, and full of other beneficial nutrients.

Manuka honey (P. 10 )

Rich source of antioxidants with impressive antibacterial and antimicrobial benefits.

Selenium (P. 27 )

Seems to protect normal cells against damage from chemotherapy and radiation while enhancing the effect of treatment on cancerous cells.

goodbye

We hope you enjoyed this issue and found plenty of inspiration for a healthy spring season. And as the days get sunnier, and summer draws closer, so does our June/July/ August issue of sage!

In our next issue, we’re honing in on brain health, providing you with tips to help keep your mind sharp and support your mental well-being. We’ll also bring you insight on how supporting your brain can have an impact on your overall health.

And, of course, we’re brainstorming some delicious dishes that will help you soak up all the flavours of summer—and feel good while doing it!

Until then, we wish you a spring full of fresh air, nutritious food, and positive memories that will last a lifetime.

Beautiful Smoother Skin in less than 30 Days