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There’s much more! Read the whole story at webbernaturals.com
OCTOBER/NOVEMBER – 2024
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WELCOME
Get busy living!
October brings the beginning of “sweater weather,” a cozy time made for long, crisp walks, intimate get-togethers, and heartwarming food. November keeps these cozy feelings of Fall, while letting us peek ahead at the Holiday season. And since it’s our October/November issue, we get to focus on all the ways we can improve health and longevity and enjoy the days to come.
In this issue of sage, we’re bringing you a variety of info on healthy aging, including research exploring regenerative medicine’s impact on aging and mental health, and tips for preparing your body and mind for the colder season ahead.
Healthy aging also includes learning how to deal with unexpected health crises, in a thoughtful and intentional way, and the aches and pains that come with growing older. So, we’re discussing the connection between sleep and osteoarthritis to help you thrive—not just survive—the pain of affected joints.
This issue is also a favourite for the delicious recipes we always create for the season, so dig into fuss-free Thanksgiving recipes and then indulge in some savoury soups to comfort you on colder days.
However this season greets you, sage will join you on your quest to enjoy your life to the fullest, thriving and free from pain. And in case we haven’t told you in a while—thank you! We’re so grateful for your continued support of our mission to help people everywhere choose natural.
Wishing you continued health and wellness, The team at sage
H
M
fresh thinking
H ERE’S WHAT’S NEW IN THE WORLD OF NATURAL
Greet the day with coffee (and olive oil?)
Exciting news for those who love unexpected food pairings—olive oil and coffee are making their way into mugs everywhere!
Similar to a plant-based version of bulletproof coffee, which blends ghee and MCT oil with hot coffee, fans of coffee with olive oil claim the combination of caffeine and fat boosts metabolism while preventing energy crashes.
The drink is described as decadent and nutty, with the blended oil giving the coffee a light, creamy texture. For those making the drink at home, experts suggest using good quality extra virgin oil and avoiding olive oil blends.
As for health benefits, both coffee and olive oil are rich sources of polyphenols, powerful antioxidants with myriad benefits to the body. Both ingredients are anti-inflammatory and coffee has been shown to improve focus, mood, and productivity while being linked to decreased risk of cognitive decline (though remember, moderation is key!).
Get sweet on buckwheat honey
If you like your sweeteners with big flavour and major health benefits, then get ready to meet buckwheat honey—a cost-effective manuka honey-alternative with an even more impressive nutritional profile.
With a taste that’s described as malty and robust, buckwheat honey is less sweet than other options. This amber-coloured honey gets its taste from bees that primarily pollinate buckwheat red and purple buckwheat flowers, giving the honey its dark red appearance.
In terms of nutrients, buckwheat honey has been found to contain a higher amount of iron, manganese, and zinc than manuka honey. Additionally, when the two honeys are compared in terms of their cellular antioxidant properties, buckwheat honey comes out on top once again.
Enjoy buckwheat honey as a sweetener for herbal tea, oatmeal, baked goods, and marinades.
Biohacking: Upgrade your wellness routine
Curious about the latest developments in personal wellness and longevity? Check out biohacking, a trending form of do-it-yourself biology that seeks to increase peak performance and—in some cases—the span of one’s life through improved biological function.
Try antioxidant-rich aronia berries
While you might think you’re unfamiliar with aronia berries (also known as black chokeberries), chances are you’ve encountered this ultra-tart fruit before in the form of store-bought juice, jams, fruit tea, wine, and even dietary supplements.
The fruit is an abundant source of anti-inflammatory phenolic plant compounds and has been studied for its anti-diabetic and anti-infective properties as well as for its potential applications for heart disease. Preliminary animal studies have found that aronia berries may fight insulin resistance, improve liver function, and could even play a role in cancer prevention.
Native to Minnesota, the aronia berry shrub is a mainstay in food production but is less commonly sold on its own due its intensely bitter flavour. To use aronia berries in the kitchen, try adding them to recipes for homemade granola, pies, muffins, and breads.
Biohacking focuses on one or more of the following areas: age, energy (for sleep and stress relief), and nutrition, as well as cognitive and physical health. Specific biohacking techniques are wide-ranging in practice, but can include the following:
light therapy
nutrigenomics (the intersection of nutrition and genetics)
intermittent fasting
meditation
wearable tech
Because many areas in biohacking remain unstudied, there’s surprisingly little data available about the efficacy of these techniques—particularly involving human subjects. Classic cognition-enhancing techniques, however, such as meditation or solving word puzzles, can be practiced at home and have been proven to decrease stress and anxiety while increasing mental acuity.
“In my opinion, death deserves as much respect, beauty, and dignity as birth.”
Exploring end-of-life care
HOW CAREGIVERS CAN HELP AND BE HELPED
BY JOANNE PETERS
The only certainties in life, the saying goes, are death and taxes. Most people are still far more comfortable talking about the latter. While end-of-life care and planning can be fragile and fraught topics, they’re also vital for everyone’s well-being, caregivers in particular.
End-of-life care can be defined as the care given to those who are nearing the end of life and have stopped treatment to cure or control disease. The goal is to control pain and other symptoms so the person can be as comfortable as possible, which is why it’s sometimes also called comfort care. It includes physical, emotional, social, and spiritual support for patients and their families.
Doulas for end of life
Planning for end of life includes emotional and practical considerations. The first step is opening up the conversation, explains Sue Phillips, vice president of End-of-Life Doula Association of Canada. End-of-life doulas support a person during the dying process according to their needs, beliefs, and desires, whether over months or years, regardless of diagnosis or illness.
“Many people continue to be afraid to prepare for death, which includes pre-planning when they are well,” Phillips says. “Often a prevailing thought process is ‘if we don’t talk about it, it won’t happen.’
“A person’s age and unique situation can be deciding factors. Baby boomers are opening up to planning, and this could include working with a death doula. They [may] also be open to dying at home or hospice and often want to explore green or natural burial and other methods of body disposition. Their plans may include holding a ‘celebration of life’ before they die.
Resources for caregivers
There are many resources for people caring for someone who is dying:
• The Caregiver Guide Handbook from the Canadian Hospice Palliative Care Association is available for free download at chpca.ca
• Carers Canada (carerscanada. ca) is a national coalition dedicated to increasing recognition and support for caregivers.
“Of course, a big difference now in Canada is that we have access to medical assistance in dying (MAiD), which can make a marked difference for many people when they are considering their choices.”
Healthcare at end of life
The impacts of end-of-life care on the healthcare system can be significant. Research suggests that people who die in the hospital undergo more intense tests and procedures than those who die anywhere else. Hospital deaths are not only more intrusive but also more expensive than deaths elsewhere.
And with Canada’s healthcare system being strained, dying in hospital is likely far less comfortable and calm than elsewhere. Phillips notes that many marginalized communities don’t have equal access to care and support, and these individuals are typically far less comfortable thinking about or planning for their end of life even when they’re very ill.
Talking about end of life
By speaking about and planning for death, people can increase their literacy on the subject. They’ll gain more power over and knowledge of their responsibilities and options, whether for themselves or for someone they are caring for.
Taking a close look at wishes, needs, and desires around end of life means exploring emotional and financial aspects.
“Emotionally, it can be very difficult for people to talk about their needs around illness and death,” Phillips adds. “Again, it might come a bit easier for baby boomers to explore their deeper feelings where older generations can simply be more practical about the death journey.
“This is another area where a death doula can be of great assistance, by creating safe and comfortable spaces for these courageous conversations. Sometimes that person outside the family or care circle can make it easier for others to share. Hopefully, these
conversations can lead to people exploring all they will need as they approach death, things like their personal comfort.”
Dealing with financial practicalities
“Financially, where possible, it is very important to consider your choices and prepare for them,” such as funeral homes and cemetery plots, Phillips says. It can be a heavy burden lifted when a loved one has ‘taken care of business’ in this manner.”
Support for the caregiver
Being a caregiver for someone at the end of their life can be a rewarding journey but also a very taxing one, emotionally and physically. They are facing immense stress and unknown territory, and may feel overwhelmed.
“It is extremely important for that caregiver to know when they themselves need support,” Phillips says. “We cannot help others if we are depleted ourselves.”
Supplements for support
During life-limiting illnesses, nutritional needs may not be met due to difficulties in eating or lack of appetite. There may be supplements that can help, but caregivers should consult a healthcare practitioner to determine what’s best for the patient’s needs.
SUPPLEMENT POSSIBLE BENEFITS
fibre improve digestion and/or constipation
melatonin aid in better sleep
omega-3s reduce inflammation; slow down loss of muscle tissue; reduce fatigue
protein powders help with malnutrition
vitamin D
support immune and nervous systems to reduce risk of infection
cannabis relieve pain, nausea, and vomiting; ease anxiety; improve appetite
“Taking a close look at wishes, needs, and desires around end of life means exploring emotional and financial aspects.”
Ask for help
Whether through an end-of-life doula or through family, friends, and neighbours, caregivers benefit from asking for help with things such as errands, laundry, cleaning, and cooking. They also need to make sure their own heathcare needs are met and that they have time to rest and have a break to do something enjoyable.
Remember self-care
Some other things caregivers can do to take care of themselves include eating a well-balanced diet, drinking plenty of water, exercising, listening to guided relaxations, and setting limits on what they can do.
Engage in social interaction
Social interaction and support are a crucial component for caregivers during such a challenging time.
“People worry about being the person who ‘only talks about their situation.’ I believe one of the best ways to combat this is to surround ourselves with people who have experienced something similar; perhaps find a support group.”
Communal spaces where people can explore their thoughts and feelings around death and grief without fear can be extremely helpful, she adds. Including children in the conversation is helpful also.
“Help them feel less afraid rather than trying to protect them from it,” Phillips says. “In my opinion, death deserves as much respect, beauty, and dignity as birth.”
“Pain episodes during sleep are common with osteoarthritis, and because sleeping disturbance can increase sensitivity to pain, this can create a vicious cycle.”
Osteoarthritis and rest
MANAGING SLEEP WHEN JOINTS ARE INFLAMED
DANIELA GINTA, MSC, NNCP
Pain has been called the body’s alert system; it comes to our aid when we hurt ourselves and need to apply care. But in the case of a chronic disease such as osteoarthritis, pain can disrupt sleep, which, in turn, affects mental and physical health. There are ways to manage symptoms to improve quality of life—and sleep. Two conditions that plague many of us as we get a little older—sleep problems and osteoarthritis—often operate in tandem. This can cause even more problems for our health and well-being. The good news? There are many ways to mitigate the chances of developing these issues in the first place or to manage them if they do happen.
It all starts with cartilage
Do you ever think of cartilage—the protective and resilient tissue that covers bone ends, making them more resilient, absorbing shocks, and allowing us walk, jump, and jog free of pain and friction? Devoid of blood vessels, cartilage depends on us moving for nourishment and to stay free of metabolic waste. But damaged cartilage can result in tender, swollen, and painful joints.
What is osteoarthritis?
When cartilage breaks down, leaving bones less protected when joints move, it can lead to osteoarthritis, the fastest cause of disability worldwide. Osteoarthritis, the most common type of arthritis, affects close to four million people in Canada. The most affected joints are the knees, followed by big toes, hands, spine, and hip.
What can cause osteoarthritis?
Potential risk factors include genetics (especially for hand osteoarthritis, with a higher incidence in women, and after menopause), aging (though many older adults never develop osteoarthritis), being sedentary, having certain jobs, or practising high-impact sports.
Weight can also be an issue. According to registered physiotherapist Melanie Soer, “being overweight places higher force load through our weight-bearing joints, which can lead to increased progression of osteoarthritis in those joints.”
“Almost a third of the younger adults with osteoarthritis suffer from related anxiety and/ or mood disorders, which affects their quality of life.”
How is osteoarthritis diagnosed?
Common symptoms include intermittent joint pain and aching during or after movement, stiffness, swelling, and loss of flexibility. Pain can increase as the disease progresses, with occasional flare-ups related to either movement or lifestyle.
Osteoarthritis is diagnosed using imaging, blood tests, and a detailed physical exam. Though irreversible, osteoarthritis progresses slowly, which makes it possible to mitigate symptoms through a well-designed management plan.
Osteoarthritis in numbers
20 percent of women and 10 percent of men over the age of 60 suffer from osteoarthritis
1 in 7 Canadians live with osteoarthritis; 1/3 are diagnosed before the age of 45
1/2 of the working population diagnosed with osteoarthritis experience school or work disruptions due to their disease
1/3 of younger adults with osteoarthritis suffer from related anxiety and/or mood disorders, which affects their quality of life
How are osteoarthritis and sleep associated?
Poor sleep makes us feel miserable the next day, but long term, it can increase the risk of chronic conditions such as type 2 diabetes, cardiovascular disease, dementia, and joint disease. It can also exacerbate joint pain.
Pain episodes during sleep are common among people with osteoarthritis. Because sleeping disturbances can increase sensitivity to pain, both daytime and nighttime, this can create a vicious cycle.
“Nighttime pain occurs most often in later stages,” says Soer. Some helpful strategies, according to Soer, include “gentle stretching before going to bed, heat applications, and using multiple pillows for support.”
Prevention works
Maintain a healthy weight by following a diet based on whole foods that provide adequate protein, fibre, complex carbohydrates, and healthy fats. Obesity, type 2 diabetes, and metabolic syndrome can increase the risk of developing osteoarthritis.
“Being active and strengthening muscles, especially the ones that support the joints, is helpful in preventing the risk of injury as we get older,” says Soer. Physical activity also helps deliver adequate nourishment to the joint tissues, which enables proper functioning and repair processes. Ditto for cardiovascular, metabolic, and brain health benefits.
Manage osteoarthritis symptoms and improve sleep
Exercise
Joint pain can result in fear of exercise, including something as simple as walking, which has been shown to be a helpful management tool. “Weight management and specific strengthening and mobility exercises prescribed by a physiotherapist after a thorough assessment can be helpful,” says registered physiotherapist Melanie Soer. “Gentle exercise, including swimming, can help with maintaining range of movement, which can help minimize pain and swelling,” she adds.
Supplements
Some studies suggest chondroitin and glucosamine sulphate may help reduce pain, tenderness, and stiffness, mostly for knee osteoarthritis.
Topical anti-inflammatory creams, including some with capsaicin, a compound from chili peppers, may help relieve pain.
Vitamin K, important for cartilage metabolism and available as a supplement, may help in relieving joint pain.
Omega-3s are also key in osteoarthritis management by preventing cartilage loss.
Melatonin has been suggested in animal and human studies to promote cartilage regeneration.
Diet
Switching to a Mediterranean-style diet that includes whole foods rich in anti-inflammatory compounds and healthy fats can help reduce inflammation and pain, improve digestion, and achieve a healthy weight, which reduces the stress on joints, slowing progression.
Complementary therapies
Heat and cold therapies can help relieve joint pain, says Soer, adding that “some people respond well to complementary therapies, including acupuncture and intramuscular stimulation.”
POSSIBILITIES POSSIBILITIES POSSIBILITIES A trip into new for mental health
EXPLORING PSYCHEDELIC MUSHROOMS FOR MEDICINAL USE
BY LAURA NEWTON
“Research is examining the potential of psychedelic mushrooms for treating a range of mental health conditions, from depression and anxiety to PTSD, OCD, addiction, and beyond.”
While research is in the early stages, mounting scientific evidence is shedding light on the possibility of psychedelic mushrooms as the next frontier in mental health.
Psychedelic mushrooms may very well be the next frontier in mental health treatment. More and more research is examining their potential in treating a range of mental health conditions, from depression and anxiety to PTSD, OCD, addiction, and beyond.
Scientists haven’t yet fully uncovered the finer points of their underlying mechanisms of action in the human body and brain, nor their safety or efficacy. What is clear is that the potential of psilocybin and psilocin—the psychoactive compounds in these mushrooms—could be groundbreaking.
“We’re very excited about the promising findings from clinical trials of psilocybin in the treatment of depression and other mental health conditions,” says Ishrat Husain, scientific head of the Clinical Trials Unit at the University of Toronto’s Centre for Addiction and Mental Health (CAMH) and principal investigator of a new study on the potential for psilocybin to help with treatment-resistant depression—the first ever trial to receive a Canadian federal grant to study psilocybin.
“Scientific study on psychedelic mushrooms is not a new endeavour … it picks up on a research thread that was dropped in the 1960s.”
THE BASICS OF PSYCHEDELIC MUSHROOMS FOR MENTAL HEALTH
Known commonly as magic mushrooms, these psychedelic members of the fungus kingdom—or, more specifically, the psychoactive substances they contain, psilocybin and psilocin—have been tightly controlled, and even demonized, in recent decades.
However, recent scientific study on psychedelic mushrooms is not actually a new endeavour; rather, it picks up on a research thread that was dropped in the 1960s with the initiation of the “war on drugs.”
Husain explains that psilocybin’s hallucinogenic effect is linked to the substance’s ability to stimulate the brain’s serotonin receptors. “But it also has actions on other parts of the brain,” he says. “For instance, it has anti-inflammatory actions; it reduces other factors in the brain that are thought to be degenerative; it is shown to improve connectivity between parts of the brain.”
These actions are believed to be linked to psilocybin’s demonstrated ability to provide sustained positive benefits to those struggling with certain mental health conditions—even with as little as one dose.
Still, as encouraging as recent findings have been, Husain cautions that evidence is still currently not strong enough to advise that these drugs are ready for clinical use.
Natural mental health supports while the jury’s out on psychedelic mushrooms
Don’t forget about these important natural supports and strategies that are already easily available to help nurture your overall mental health.
ACTIVITIES
SUPPLEMENTS
meditation ginseng
deep breathing exercises ashwagandha
time in nature
eleuthero
exercise rhodiola
talk therapy (cognitive behavioural therapy)
GABA
mindfulness and visualization L-theanine
journalling lemon balm
CURIOUS ABOUT PSILOCYBIN FOR YOUR MENTAL HEALTH?
Health Canada advises patients suffering from mental health concerns to discuss potential treatment options with their healthcare practitioner.
Husain agrees with this position, further advising those who may be struggling with their mental health to avoid self-medicating and, instead, to seek the advice of a trained healthcare practitioner. “At this point, the overall message is that [psilocybin] is still an experimental treatment and self-medicating with any sort of substance—particularly one that is still illegal—is not advised.”
GROWING KNOWLEDGE
Just one of the many research centres around the world exploring psilocybin’s medicinal possibilities, CAMH is leading a number of different studies on the substance, with one of the most important of those being Husain’s study on psilocybin for treatment-resistant depression.
“We are excited about this study because it addresses a really important question in the field: … whether the actual psychedelic effects of psilocybin are needed to induce an antidepressant or therapeutic effect,” says Husain, noting that, outside of some animal studies, this question has never been investigated.
Current legal status
While scientific evidence for its medicinal use is encouraging, psilocybin and psilocin are still illegal in Canada under the Controlled Drugs and Substances Act, and there are no approved therapeutic products containing psilocybin available in Canada.
While this status may change in the relatively near future, currently it is only possible for individuals to legally access psilocybin through one of three pathways: Clinical trials
Health Canada’s Special Access Program
Individual exemptions under subsection 56(1) of Canada’s Controlled Drugs and Substances Act
If psilocybin is shown to help those with depression without hallucinogenic effects, it could potentially be administered to patients much more easily, without the need for the current extensive and resource-heavy patient monitoring.
Studies of this size and involving a controlled substance can be long, complex processes, but Husain is hopeful that the study—and others like it—will offer a positive sea change within the next decade.
“What we’re waiting for—which will probably happen between the next three to five years—is a large … randomized clinical trial of psilocybin for the treatment of depression, which I know is in the planning phase already; it is probably going to start soon.”
Only once large studies like this are complete for various mental health conditions—and good safety and effectiveness profiles are confirmed—will psilocybin be considered a viable treatment option for those conditions.
“Regenerative medicine is a rapidly evolving field promising to alter the way we perceive health and the aging process.”
Expand your lifespan
THE IMPACT OF REGENERATIVE MEDICINE ON HEALTHY AGING
BY THEODORE D. COSCO, PHD (CANTAB) CPSYCHOL
Regenerative medicine is a rapidly evolving field promising to alter the way we perceive health and the aging process. Amalgamating the fields of biology, medicine, and engineering and aiming to repair or replace damaged tissues and organs, regenerative medicine aims to harness the body’s innate capacity for self-healing.
Aging is an inevitable biological process, and despite our best efforts, nothing can turn back the hands of time: chronological aging is not reversible. That said, our understanding of the aging process has been profoundly deepened by the advancements in fields such as regenerative medicine.
As we grow older, we can demonstrate resilience and a capability for self-renewal in myriad domains, from maintaining a positive outlook despite living with chronic disease(s) to regrowing liver cells after damage.
Rege nera tive lifestyle tips
Adopting regenerative principles in daily life can foster greater healthspan.
Regular exercise enhances mental well-being and promotes neurogenesis.
There is strong evidence that physically active people have better health-related physical fitness and are at lower risk of developing many disabling chronic diseases.
Consuming a balanced diet rich in omega-3s improves cognitive health.
Maintaining social connections bolsters mental resilience.
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 as a beacon of hope for improved natural aging.
Treatments such as stem cell therapies and plateletrich plasma (PRP) treatments have moved from the realm of science fiction to reality, presenting opportunities for individuals with a range of health conditions to avail themselves of these innovative therapies. However, the accessibility and potential benefits of these treatments necessitate caution and informed decision-making, emphasizing the need for consultation with trusted healthcare professionals.
Enriching our healthspan
The promise of regenerative medicine extends beyond merely increasing our lifespan. It’s fundamentally about enriching our “healthspan”—the part of our lives spent in good health. Indeed, the physical rejuvenation associated with regenerative medicine should be matched with enhanced mental well-being, underscoring the interconnectedness of physical and mental health.
The role of regenerative medicine in mental health has become increasingly pertinent. Neurodegenerative diseases, a significant concern for aging populations, could potentially be combatted through the regeneration of brain cells. The enhancement of cognitive function and overall mental health through regenerative therapies could drastically improve the quality of life for aging individuals.
“The field presents an exciting frontier where aging is not just about adding years to life, but indeed, life to years.”
AGING AND MENTAL HEALTH
According to the World Health Organization, around 15 percent of adults aged 60 and over suffer from a mental disorder, highlighting the significant intersection between aging and mental health. This underscores the importance of investing in mental healthcare and research for the aging population, including exploring promising fields such as regenerative medicine.
Lifestyle influences aging
Alongside regenerative therapies, lifestyle factors significantly influence aging. Adequate nutrition, regular physical activity, sufficient sleep, and active social engagement, working synergistically with regenerative therapies, could contribute to a fulfilling aging experience.
Envision a future where aging is not synonymous 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 merely bear witness to 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 and vitality. The field presents an exciting frontier where aging is not just about adding years to life, but indeed, life to years.
“All sentient creatures, including us humans, shift and change through the seasons.”
WINTER Thriving in
CARING FOR OUR BODIES AS THE SEASONS SHIFT
BY CAROLE AMES
Yellowknife, NWT, was a shock to a southern Ontario twenty-something. Wild, isolated, and quirky; big mosquitos and bigger ravens; and the winters! The cold, dry air combined with a small window of daylight over the lunch hour led to cabin fever by March, especially for southern transplants like me.
Every winter I became somewhat unhappy, pessimistic, pudgy, and lazy. At the time I was too focused on my new career and some unfortunate dating woes to reflect on what was happening. My tonic was to escape “down south” whenever possible. Fortunately for me, I now have a bit more insight and self-awareness. Plus, I live in the more moderate climate of Victoria, BC.
The change of seasons, including the arrival of winter, is a given on planet Earth. All sentient creatures shift and change through the seasons. What’s going on, and how can we prepare for the colder months ahead?
PHYSIOLOGICAL IMPACTS
Colder weather and shorter days can cause shifts in our behaviour. This can, in turn, have impacts on the following:
immune system
(greater exposure to flu and colds)
heart (narrowing blood vessels for increased risk of heart attack)
balance (icy sidewalks)
skin (dryness)
body temperature (risk of hypothermia and frostbite)
The simplest approach here is awareness and precaution. Dressing appropriately, hydrating and moisturizing, moving with care, adjusting outdoor exercise routines, and practising good hygiene can all help mitigate these risks and minimize the number of face-plants we inadvertently perform!
WHAT ABOUT MY MOOD?
The changes in temperature and daylight, plus less social activity, can also affect our mental and emotional health, leading to loneliness, occasional unhappiness, or seasonal affective disorder (SAD). By contrast, more introverted folks may relish this season.
Although the cause of SAD is not entirely clear, it appears that reduction in sunlight exposure affects circadian rhythms, leading to increased production of the sleep hormone melatonin and decreased production of serotonin, sometimes called the “happy chemical.”
This chemical change can cause lower energy and sex drive, increased appetite (especially for carbs), and less desire to socialize. SAD may also affect cognitive function, including concentration and short-term memory.
Treatments for winter depression, or SAD, include full-spectrum light therapy and/or medication (such as antidepressants). Vitamin D may be helpful, though there is not enough research into its use with patients with SAD to be conclusive.
Body attunement
Breathe consciously and reflect.
Observe any shifts in mobility, ease, energy, or mood.
Adjust behaviour and body care as needed.
Embrace nature’s efforts to heal and regenerate, in the world and in you.
Breathe consciously and proceed with awareness.
FIVE ELEMENT THEORY
According to the five element theory in Chinese medicine, there are different ways to understand the seasons. Alana Boorman, a Five Element Acupressure practioner, explains that winter is associated with the element of water, which is associated with organs, emotions, and spiritual aspects.
Physical aspects
In the five element theory, the organs associated with the water element are the kidney and bladder. “The organs, as well as chi (universal energy), reflect balances and imbalances related to our physical bodies,” says Boorman. “Physical
Self-care steps to reduce impacts regular exercise healthy sleep habits healthy diet, including limiting sugary foods
imbalances can sometimes manifest during winter as kidney disease, back pain, urinary tract infections, low libido, or fatigue.”
Emotional aspects
She goes on to explain the emotion for the element of water can include “fear, the interrupted flow of energy that can cause someone to become immobilized or frozen. Other imbalanced emotions during winter [can] include the absence of fear (foolhardiness) and apprehension.”
Spiritual aspects
“Like the transformation of deep hibernation to re-emergence,” Boorman
“Changes in temperature and daylight, combined with less social activity, can affect our mental and emotional health.”
WINTER WELLNESS SUPPLEMENTS
echinacea
elderberry
probiotics
vitamins C, D, and K2 zinc
says, “we must slow down and deeply rest in our belief in the felt sense of the continuity of life, and trust that in spring we will return to a time of productivity and decision making.”
Five element prescription Boorman provides the following suggestions.
Drink plenty of warm fluids, including tea, and stay warm. Consume root vegetables, soups such as miso, seaweed, kelp, flaxseeds, and beans.
Choose herbs such as gingerroot, nettles, and juniper berries.
Align with winter by sinking into restorative sleep, limit risk, reflect on your strengths, try qi gong, and trust in the perpetual cycle of regeneration.
ALIGN WITH THE RHYTHM OF NATURE
Some folks love winter; others are less thrilled. Of course, we have no choice in the matter unless we’re eternally globe-hopping to our preferred environments. As with most things in life, though, attitude is profoundly important. Winter is part of the eternal rhythm of nature, and every season offers new challenges and benefits. Approach winter as an opportunity to attend to your physical being; create space to rest and regenerate; nourish your body and soul with foods, beverages, fireside chats, snow angels, music, movement, and introspection; and prepare for the season of renewed growth ahead.
Beauty of the Board
NUTRITIOUS DELICIOUS FOOD SPREADS FOR EVERY TIME OF DAY
We already embrace boards as a classic option for a casual party. We’re drawn in by the seemingly elaborate set-up of visually enticing foods. Guests help themselves, choosing what they like, avoiding what they don’t, and maybe even trying something new.
Eating this way promotes a sense of community and sharing that’s so important to our well-being. And while they require some advance prep, putting together a stunning board that’s also nutritious is relatively easy.
But all these things can be true for everyday meals—when there’s no party involved. Eating this way can provide an opportunity for everyone to try something new and delicious, in a way that’s fun.
And when you can’t all sit down together at the same time, boards can be a great option as an alternative to fixed mealtimes when busy schedules are involved. It can allow friends, family, or co-workers to grab something they like before or after their activities.
Here are five recipes that will help you build boards that go beyond meat and cheese and provide nutritious, varied, convenient, and delicious choices for every time of the day.
RECIPES HELENA MCMURDO | FOOD STYLING BRUCE NOLLERT | PHOTOS SCOTT YAVIS
Sweet and Savoury Buckwheat Pancake Brunch Board
This sweet and savoury brunch board has something for everyone and is tied together by go-anywhere, do-anything buckwheat pancakes flavoured with caraway seeds. These hearty little beauties make a great base for smoked salmon and a creamy caper and chive sauce. Those who fall firmly on the sweet side of things will be equally delighted when their pancakes are piled high with berries or bananas.
SERVES 6
Caper chive yogurt sauce
1 cup (250 mL) Greek yogurt
1/4 cup (60 mL) chopped fresh chives
2 Tbsp (30 mL) capers
1 Tbsp (15 mL) lemon juice
1 tsp (5 mL) lemon zest, plus more for garnish
1/4 tsp (1 mL) pepper
Buckwheat caraway pancakes
1 cup (250 mL) buckwheat flour
1 tsp (5 mL) baking powder
Pinch of salt
2 tsp (10 mL) caraway seeds
1 organic egg
1 cup (250 mL) buttermilk
1 tsp (5 mL) maple syrup
1 tsp (5 mL) canola oil
Sweet items
1 pint (340 g) blueberries
1 pint (340 g) raspberries
6 strawberries
1 banana, sliced 1/2 cup (125 mL) whole almonds
2 Tbsp (30 mL) hemp hearts
Savoury items
6 oz (170 g) smoked salmon
1 avocado, sliced
1/2 red onion, sliced
3 mini cucumbers, sliced in coins
STEPS
1. In small bowl, make Caper Chive Yogurt Sauce by combining yogurt, chives, capers, lemon juice, lemon zest, and pepper. Cover and refrigerate until ready to use.
2. To make pancakes, in medium-sized bowl, whisk together buckwheat flour, baking powder, salt, and caraway seeds. In small bowl, lightly beat egg and combine with buttermilk, maple syrup, and oil. Make a well in centre of dry ingredients and pour in wet ingredients. Whisk together, until just combined. Heat cast iron skillet or grill to medium-high. Drop tablespoons of batter onto hot grill. When bubbles appear on the surface of each pancake, flip and cook the other side (about 30 seconds). Continue until all batter is used.
3. To arrange board, lay pancakes out down centre of board on a diagonal. Arrange sweet and savoury items on either side, making small sections for each item. Garnish dip with a little extra lemon zest and place on the savoury side.
SERVING UP
Provide plenty of utensils for serving and plates and cutlery for eating to encourage guests to make up their own plates—forks or small tongs for pancakes or smoked salmon, spoons for serving up berries, and small dishes or ramekins (with spoons) for sauce and smaller items such as hempseeds.
“THIS SWEET AND SAVOURY BRUNCH BOARD HAS SOMETHING FOR EVERYONE AND IS TIED TOGETHER BY A GO-ANYWHERE, DO-ANYTHING BUCKWHEAT PANCAKE FLAVOURED WITH CARAWAY SEEDS.”
Grain Bowl Salad Board with Sesame Seared Tuna
Arranging salads on a board is a great way to let people choose what they like and build their own bowls according to their tastes. Family and friends can arrange a super hearty grain bowl salad using the protein-packed, iron- and vitamin D-rich ingredients on this board. This salad board takes its cues from a classic Niçoise salad but leans on Asian ingredients and flavour inspirations.
SERVES 6
Orange tarragon tahini dressing
1/4 cup (60 mL) fresh tarragon leaves
1 inch (2.5 cm) piece of gingerroot, peeled and grated
1 garlic clove, peeled and crushed
1/4 cup (60 mL) tahini
1/4 cup (60 mL) freshly squeezed orange juice
1 tsp (5 mL) orange zest
1 Tbsp (15 mL) sesame oil
2 tsp (10 mL) lowsodium tamari or soy sauce
2 tsp (10 mL) rice wine vinegar
1/4 tsp (1 mL) dried red pepper flakes
Sesame seared tuna
1 tsp (5 mL) lowsodium tamari or soy sauce
1 1/2 Tbsp (22 mL) sesame seeds
5 1/4 oz (150 g) ahi tuna steak, thawed from frozen
1 Tbsp (15 mL) sesame oil
Serve with
2 hearts of romaine, washed and separated
1 head of radicchio, washed and separated
4 cups (1 L) edamame without pods, cooked according to package directions
1 cup (250 mL) raw spelt, cooked according to package directions, drained, and cooled
12 spears of asparagus, blanched in boiling water for 3 minutes and cooled
4 organic eggs, boiled for 6 1/2 minutes
STEPS
1. In food processor, combine dressing ingredients and pulse until smooth. Refrigerate until ready to use.
2. In shallow plate, place 1 tsp (5 mL) tamari. On separate small plate, place sesame seeds. Place tuna steak in tamari and turn to coat on all sides. Transfer tuna to sesame seed plate, coating on all sides. Heat sesame oil on high heat. When pan is hot, add tuna, searing for about 10 seconds on 4 of the 6 sides, until sesame seeds are toasted and golden brown. (Do not sear the smallest surfaces.) Remove tuna to plate, allow to cool, and then cover and refrigerate until ready to serve.
3. When ready to serve, on large platter or board, arrange romaine and radicchio leaves, edamame, spelt, and asparagus in separate sections. Using sharp knife, carefully slice tuna and fan out pieces to make them easy to select. Slice eggs in half and arrange on board.
4. Provide serving spoons and tongs to make it easier for people to build their own salad according to their preferences.
For perfect “jammy” eggs, bring a pot of water to boil. Using slotted spoon, gently submerge eggs, cover, and set timer for 6 1/2 minutes. While eggs are boiling, fill medium-sized bowl with cold water and ice. The minute the time has elapsed, using slotted spoon, remove eggs and place in ice bath. Allow to cool for 3 minutes before serving.
JAMMY EGGS
“THIS
SALAD BOARD TAKES ITS CUES FROM A CLASSIC NIÇOISE SALAD BUT LEANS ON SOME ASIAN INGREDIENTS AND FLAVOUR INSPIRATIONS.”
“THE ROASTED GARLIC GIVES THIS DIP A MELLOW BUT RICH FLAVOUR.”
Crudités Board with Roasted Garlic, Shallot, and White Bean Dip
Give veggies and dip a punch of protein with this savoury white bean dip. Roasted garlic gives this dip a mellow but rich flavour. The vegetables can be changed up according to the season, but don’t skip the beautiful Belgian endives. Their slightly bitter flavour makes an excellent contrast to the slightly sweet dip, and they work as a built-in scoop.
SERVES 8
White bean dip
1 whole bulb of garlic
1 shallot
1 Tbsp (15 mL) extra-virgin olive oil
1 sprig of thyme + 1 tsp (5 mL) fresh thyme leaves
14 oz (398 mL) can of cannellini beans, drained
1 tsp (5 mL) balsamic vinegar
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) pepper
Serve with
2 Belgian endives, leaves separated
8 radishes, quartered
24 green beans, washed and trimmed
1 red or orange pepper, sliced
8 stalks of broccolini
STEPS
1. Preheat oven to 400 F (200 C).
2. Remove most of the papery covering from garlic, leaving just enough to keep the bulb intact. Cut bottom off bulb to remove the root and expose the cloves. In small casserole dish with lid (such as a brie baker), place shallot and garlic, drizzle with olive oil, and add thyme sprig. Cover and bake for 45 minutes, or until garlic is soft and beginning to brown. Remove lid and allow to cool. Discard thyme sprig.
3. In bowl of food processor, place drained, unrinsed beans. Using toothpick or small fork, skewer each garlic clove to remove flesh and add to food processor, along with entire shallot and roasting oil, vinegar, salt, and pepper. Blend until smooth and creamy. Stir in half of the thyme leaves and transfer mixture to serving bowl. Sprinkle remaining thyme leaves on top.
MAKE-AHEAD DIP
This is a great dip for making in advance. It can be stored in the refrigerator for up to 2 days. However, before serving, allow it to come up to room temperature. This will accentuate the rich flavour.
If you build it—they will come
Sometimes just having nutritious food available in plain sight can help us make nutritious choices.
Food boards are a great way to support friends and family with nutritious options that are delicious and accessible. The same foods that are suited for grazing are perfect for boards; think vegetables, fruit, cheese, nuts, and protein-packed spreads such as hummus. And having them readily available, say on the kitchen counter or in the family room, makes it easy for family and friends to grab a snack or help themselves.
Lemon Grass and Chili Flank Steak Lettuce Wrap Board with Mango Sauce
Inspired by the flavours of Vietnamese-style summer rolls, this satisfying dinner is built around a marinated flank steak that will stretch to feed a crowd. Marinating flank steak over several hours tenderizes a cut that starts out tougher than some others but can’t be beat for flavour. The marinade flavours of lemon grass, lime, mint, cilantro, and red chilies shine through and are topped off with a spicy mango dressing. Those enjoying this board can choose to eat salad-style or make lettuce wraps filled with slices of beef and a host of crunchy vegetables.
SERVES 10
Flank steak
1 Tbsp (15 mL) sunflower oil + 1 tsp (5 mL) for grill
2 Tbsp (30 mL) coconut palm sugar
1 tsp (5 mL) fish sauce
1/2 cup (125 mL) cilantro, roughly chopped
1/4 cup (60 mL) mint leaves, roughly chopped
Zest and juice of 2 limes
3 garlic cloves, peeled and crushed
1 inch (2.5 cm) piece gingerroot, peeled and cut into fine matchsticks
1 red Thai chili, finely chopped
1 stalk lemon grass
2 lbs (900 g) flank steak
Spicy mango dressing 3 ripe Ataulfo mangoes
1/2 cup (125 mL) mint leaves
Zest and juice of 1 lime
1 Thai chili
1/2 tsp (2 mL) fish sauce
1 tsp (5 mL) maple syrup
Serve with
1 head butter lettuce, leaves washed and separated
2 cups (500 mL) finely shredded napa cabbage
3 cups (750 mL) finely shredded red cabbage
5 medium-sized carrots, cut into matchsticks
4 spring onions, cut lengthwise into matchsticks
3 mini cucumbers, cut into matchsticks
1/2 daikon radish, about 4 oz (113 g), cut into matchsticks
Lime wedges, extra chilies, and mint leaves, for garnish
STEPS
1. For flank steak, in glass storage container with lid, combine 1 Tbsp (15 mL) sunflower oil, palm sugar, fish sauce, cilantro, mint, lime juice and zest, garlic, ginger, and chopped Thai chili. Bash lemon grass with rolling pin and cut or break into small sections, then add to container with the other ingredients. Add flank steak and rub marinade over entire surface. Cover with lid and allow to marinate for 6 to 8 hours in refrigerator, turning a few times during that period.
2. To make mango dressing, peel mangoes, place in food processor with mint leaves, lime zest and juice, Thai chili, fish sauce, and maple syrup. Blend, then pour into jar, cover, and refrigerate until ready to serve.
3. Prepare vegetables and refrigerate until ready to use.
4. To cook flank steak, heat stovetop grill on high and brush with 1 tsp (5 mL) sunflower oil. Dab excess marinade from meat and place on hot grill. Sear on high heat for about 4 minutes a side for medium rare. Remove steak to platter, tent with bowl, and allow to rest for 10 minutes before slicing. Slice meat across the grain into thin slices.
5. Arrange sliced steak on platter with lettuce, cabbages, carrots, cucumbers, onions, and daikon. Serve mango sauce in small dish with spoon for drizzling.
“THE MARINADE FLAVOURS OF LEMON GRASS, LIME, MINT, CILANTRO, AND RED CHILIES SHINE THROUGH AND ARE TOPPED OFF WITH A SPICY MANGO DRESSING.”
PARTY PERFECT
If you don’t have a board big enough to accommodate everything, split items between two smaller boards. If you’re serving over a few hours, you can also keep some of the ingredients back from the board, in the refrigerator. This will help you keep the board replenished and looking good as stocks are depleted. Leftover sauce makes a great marinade for coleslaw.
for the soulSoup
SAVOURY SOUPS TO COMFORT YOU ON COLD DAYS
RECIPES & FOOD STYLING CHELSEA GOUGH | PHOTOS SCOTT YAVIS
With cooler weather rolling in, there’s nothing quite like the warmth and nourishing goodness found in a delicious bowl of soup.
Our collection of savoury soups is sure to wrap you in a cozy blanket of flavour, warming your soul and tantalizing your taste buds, reminding you to slow down and relish every bite. We hope these soups will become household staples that bring warmth and joy to your home year-round.
“THIS SOUP SEAMLESSLY BLENDS THE NATURAL SWEETNESS OF CARROTS WITH ZESTY GINGER AND THE ADDED UMAMI OF RICH, CREAMY MISO.”
Ginger Miso Carrot Soup
This soup seamlessly blends the natural sweetness of carrots with zesty ginger and the added umami of rich, creamy miso. The bulk of this soup is provided by the humble carrot and yellow split peas, both of which you may already have in your fridge or pantry, making this soup convenient, budget friendly, and simple to prepare.
SERVES 5
1 Tbsp (15 mL) extra-virgin olive oil
1 onion, peeled and diced
2 garlic cloves, peeled and diced
2 Tbsp (30 mL) peeled and grated gingerroot
2 tsp (10 mL) red miso paste
4 cups (1 L ) diced carrots
1/2 cup (125 mL) yellow split peas, rinsed and drained
5 cups (1.25 L) low-salt vegetable or chicken stock
STEPS
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.
MIGHTY MISO
The darker the miso paste, the longer the fermentation process was, meaning the flavour is deeper and more robust.
Souper swaps
Most of us have participated in a cookie or other food exchange at some point in our lives. How about a soup exchange?
Arrange with some family, friends, or neighbours to start your own soup exchange. Each person prepares their soup of choice, then places it, in 4 cup (1 L) quantities, into freezer-safe containers. Gather your participants together and simply exchange soups with the others!
This not only cuts down on time and grocery bills, but also allows you to sample soups that may not have been on your culinary radar. Consider attaching the recipe with your soups so other members can make it themselves.
Lemony Greek Soup
Bursting with vibrant flavours, this soup marries many classic Mediterranean ingredients. The fresh brightness of lemon and dill complement the heartiness of beans, kale, and artichokes, which are packed with nutrients. Though comforting on a cool day, this soup is also satisfying all year round.
SERVES 6
1 Tbsp (15 mL) extra-virgin olive oil
1 leek, whites and light green parts, washed and diced
2 garlic cloves, peeled and crushed
6 cups (1.5 L) low-sodium chicken or vegetable stock
1 lemon, zested and juiced
2 - 14 oz (400 mL) cans cannellini beans, rinsed and drained
1 - 14 oz (400 mL) can artichoke hearts, drained and chopped
4 cups (1 L) chopped kale, stems removed 2/3 cup (160 mL) chopped fresh dill Salt and pepper, to taste (optional)
Crumbled feta, to serve (optional)
PRICKLY GEM
STEPS
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 flavours together. Turn off heat.
2. Stir in dill. Season with salt and pepper, and top with feta, if using. Serve immediately.
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.
“BURSTING WITH VIBRANT FLAVOURS AND COMFORTING ON A COOL DAY, THIS SOUP IS ALSO SATISFYING ALL YEAR ROUND.”
African Peanut Soup
This soul-warming soup is a tantalizing fusion of flavours sure to ignite your tastebuds. The creamy nuttiness of peanut butter combined with the smoky allure of chipotle is paired beautifully in this vegetable-packed soup. Though far from fancy, the combination of these simple vegetables and basic spices are sure to wow your friends and family.
SERVES 6
1 Tbsp (15 mL) extra-virgin olive oil
1 medium onion, peeled and diced
2 garlic cloves, peeled and crushed
1 Tbsp (15 mL) peeled and grated fresh gingerroot
1 1/2 tsp (7 mL) ground cumin
1/2 tsp (2 mL) ground coriander
4 cups (1 L) diced butternut squash
1 cup (250 mL) peeled and diced carrots
5 cups (1.25 L) low-sodium vegetable or chicken stock
14 oz (400 mL) can crushed tomatoes
2 cups (250 mL) stem removed and chopped collard greens
1 chipotle pepper in adobo sauce, finely diced
1/2 cup (125 mL) natural peanut butter
STEPS
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 in 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.
FREEZE THE FIRE
Pop leftover chipotle peppers in adobo sauce into freezer-safe containers or ice cube trays to spice up a future meal.
“THIS SOUL-WARMING SOUP IS A TANTALIZING FUSION OF FLAVOURS SURE TO IGNITE YOUR TASTEBUDS.”
Potato Parsnip Pear Soup with Smoked Gouda
This velvety soup is a perfect combination of rich flavours and varied textures. The earthiness of potatoes and parsnips combined with the sweetness of pears partners beautifully with the smoky gouda. Potatoes and pears add to the creamy texture without the addition of heavy cream. This nourishing, comforting meal will leave you cozy and satisfied.
SERVES 10
1 Tbsp (15 mL) extra-virgin olive oil
1/2 cup (125 mL) peeled and diced shallots
5 cups (1.25 L) low-sodium vegetable or chicken stock
4 cups (1 L) peeled and chopped russet potatoes
1 1/2 cups (350 mL) peeled and chopped parsnips
1 1/2 cups (350 mL) peeled, cored, and chopped ripe pears
1 1/2 tsp (7 mL) fresh thyme
1 Tbsp (15 mL) Dijon mustard
2 oz (56 g) smoked Gouda
STEPS
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.
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.
“THIS NOURISHING, COMFORTING MEAL WILL LEAVE YOU COZY AND SATISFIED.”
Thanksgiving Fuss-free
LESS SHOPPING, MORE SAVOURING
DOES IT FEEL like you spend more time shopping for and cooking your Thanksgiving dinner than you do enjoying it? What if you could skip the shopping and make your Thanksgiving dinner from things you already had in your cupboards? If you could spend less time cooking, could you have more time to spend celebrating with family and friends?
The solution for a simple, delicious Thanksgiving can often be found in what we already have. “Shopping” among our cupboards first not only helps us cut down waste, but can also be a wonderful source of inspiration. Those dried fruits and nuts you may be keeping in your cupboards for nutritious snacks are also perfect for adding texture and flavour to simply cooked vegetables and grains, without a lot of extra preparation.
While it might seem strange to talk about frozen vegetables at a time when we’re typically celebrating the harvest, there’s no doubting the time savings they can provide. They save time not only in peeling and chopping, but also in shopping, if we already have them on hand. And if you’re concerned that frozen means less nutrition, worry not—the nutritional value of frozen vegetables has been found to be similar to fresh.
These recipes are simple to prepare from things you likely already have on hand in your pantry, fridge, and freezer and will give you more time to spend celebrating. They’ll help you avoid the fuss this Thanksgiving—while keeping things nutritious and delicious. Celebrate and be grateful for the bounty, wherever it’s found. After all, isn’t that what Thanksgiving is supposed to be about?
RECIPES HELENA MCMURDO
FOOD STYLING BRUCE NOLLERT | PHOTOS SCOTT YAVIS
Spicy Cranberry Cornbread Muffins
Tart cranberries, spicy jalapenos, and whole kernels of corn make an intriguing combination in these hearty plant-based cornbread muffins. Find most of the ingredients in your cupboard or freezer, and bake up these showstoppers in just over half an hour. Their individual format is perfect for sharing at a family dinner.
SERVES 12
1 Tbsp (15 mL) black chia seeds
1 cup (250 mL) allpurpose flour
1 cup (250 mL) cornmeal
1/2 tsp (2 mL) salt
2 tsp (10 mL) baking powder
1/3 cup (80 mL) extra-virgin olive oil
1/2 cup (125 mL) almond milk
2/3 cup (160 mL) applesauce
2 Tbsp (30 mL) coconut palm sugar
1/2 cup (125 mL) frozen cranberries
1/4 cup (60 mL) frozen corn
2 Tbsp (30 mL) chopped mild jalapenos
STEPS
1. Preheat oven to 400 F (200 C).
2. Make a chia “egg” by combining chia seeds and 2 1/2 Tbsp (37 mL) water in small bowl. Allow to stand for 10 minutes until seeds form a gel.
3. Meanwhile, in medium-sized bowl, whisk together flour and cornmeal. Reserve 1 Tbsp (15 mL) and set aside. Add salt and baking powder to remaining flour and cornmeal.
4. In separate bowl, whisk together, oil, almond milk, applesauce, sugar, and chia gel. Make a well in centre of flour-cornmeal mixture and add oil mixture until just combined. Toss cranberries, corn, and jalapenos with reserved 1 Tbsp (15 mL) flour-cornmeal mixture until thoroughly coated. Fold into batter until just combined.
5. Using large spoon or ice cream scoop, portion batter into 12 lightly oiled muffin tins. Bake for 20 to 25 minutes.
SOME LIKE IT HOT
If you’re cooking for a group and you’re not sure if everyone likes spice, scoop half the batter into muffin tins before you add jalapenos. In remaining batter, add half the amount of jalapenos specified in the recipe. Mix through and scoop batter into remaining muffin tins. Mark muffins with a toothpick to remind you which ones contain jalapenos.
“TART
CRANBERRIES, SPICY JALAPENOS, AND WHOLE KERNELS OF CORN MAKE AN INTRIGUING COMBINATION IN THESE HEARTY PLANT-BASED CORNBREAD MUFFINS. ”
Hasselback Sweet Potatoes with Pistachios and Pomegranate
What would Thanksgiving be without sweet potatoes? These are done Hasselback style, avoiding tedious peeling and last-minute mashing. Finish these off with a creamy yogurt and cinnamon dressing and sprinkle them with pistachios and pomegranate seeds for a super simple yet impressive dish that bursts with flavour.
SERVES 12
6 sweet potatoes, about 8 oz (225 g) each
3 Tbsp (45 mL) extra-virgin olive oil
1 tsp (5 mL) maple syrup
1/4 tsp (1 mL) cumin
1/4 tsp (1 mL) cayenne
1 tsp (5 mL) cinnamon, divided
1/4 tsp (1 mL) black pepper
1/2 tsp (2 mL) salt
1/4 cup (60 mL) Greek yogurt
1/4 cup (60 mL) pistachios
1/4 cup (60 mL) pomegranate seeds
STEPS
1. Preheat oven to 425 F (220 C).
2. Cut each sweet potato Hasselback style (see tip) and then cut each in half through a centre slice so you have 2 pieces for each potato, for a total of 12 portions.
3. In small bowl, combine olive oil, maple syrup, cumin, cayenne, 1/2 tsp (2 mL) cinnamon, and pepper. Brush mixture over each sweet potato, carefully brushing between slices, taking care not to break them. Arrange potatoes on baking tray or casserole dish and sprinkle with salt. Bake in preheated oven for 40 minutes.
4. Combine yogurt with remaining 1/2 tsp (2 mL) cinnamon and set aside. In food processor, blitz pistachios to break them up into pea-sized crumbs.
5. To serve, drizzle yogurt dressing over baked sweet potatoes and top with pistachios and pomegranate seeds.
“FINISH
THESE OFF WITH A CREAMY YOGURT AND CINNAMON DRESSING AND SPRINKLE WITH PISTACHIOS AND POMEGRANATE SEEDS FOR A SUPER SIMPLE YET IMPRESSIVE DISH THAT BURSTS WITH FLAVOUR.”
Hasselback hacks SLICING GUIDES— CHOPSTICKS
To cut sweet potatoes, place a chopstick on either side of potato, parallel to the length of the potato, as a guide to prevent cutting all the way through. Make thin slices about 1/8 inch (3 mm) thick along the sweet potato, stopping as the knife reaches the chopsticks.
M AKE-AHEAD OPTIONS
Cut potatoes ahead and keep them in an airtight container in fridge.
Prepare oil marinade, yogurt dressing, and pomegranates in advance and store separately in sealed containers in fridge.
Blitz pistachios in food processor in advance and store in a Mason jar.
Turkey Sausage Skillet with Mixed Vegetables and Spinach
This is a simple and delicious, if perhaps unexpected, way to enjoy turkey and all the fixings. Made with turkey sausage and frozen vegetables, this dish cooks up on the stovetop without any chopping but with plenty of flavour. Low in fat and a good source of protein, it works equally well as a side dish or a main course. Double the recipe to feed a crowd.
SERVES 6
DIY poultry seasoning
If you’re out of blended poultry seasoning, you can easily assemble your own. You may already have what you need in your spice cupboard, and if you don’t, take it as a sign that you’re meant to experiment.
2 tsp (10 mL) each dried sage, thyme, and rosemary
1 tsp (5 mL) marjoram
1/4 tsp (1 mL) nutmeg
1/2 tsp (2 mL) black pepper
Grocery store poultry seasoning typically contains dried sage, thyme, rosemary, marjoram, nutmeg, and black pepper. You can vary the proportions to your specific tastes, but here’s a good starting point.
3 turkey sausages, total weight about 10 oz (300 g)
10 oz (300 g) bag of mixed frozen vegetables
1/2 cup (125 mL) low-sodium chicken stock
2 Tbsp (30 mL) dried sage
1/2 tsp (2 mL) white pepper
1 tsp (5 mL) nutmeg
9 oz (250 g) frozen chopped spinach
STEPS
1. Remove and discard sausage casings. With kitchen scissors, snip sausage into pieces approximately 1 inch (2.5 cm) thick.
2. Heat large cast iron or nonstick skillet on medium-high heat. Add sausage and brown on all sides. Add mixed vegetables and chicken stock and stir to combine. Lower heat, cover, and cook on medium heat for about 1 minute. Season with spices, add spinach, replace cover, and cook for 4 to 5 minutes more, until spinach is warmed through.
SAUSAGE IS THE SPICE
To achieve that “Thanksgiving flavour” alongside the sage and nutmeg spice combination in the recipe, select a mild-flavoured sausage. But feel free to vary the flavours based on your favourite turkey sausage. For example, a hot Italian sausage or mild fennel version would work great here: just omit sage and nutmeg in this case and let the flavourings of the sausage do the work.
“THIS
IS A SIMPLE AND DELICIOUS, IF PERHAPS UNEXPECTED, WAY TO ENJOY TURKEY AND ALL THE FIXINGS.”
Cinnamon Baked Pears with Chia, Hemp, Cacao, and Almond Granola
These baked pears have all the warm, sweet cinnamon flavour you expect from a Thanksgiving dessert—and they’re a snap to prepare. The lovely, soft, juicy texture of pears combines perfectly with the crunch of granola, which is packed with fibre, protein-rich chia and hemp, and a sprinkling of antioxidant-filled cacao nibs. Great as is or topped with a spoonful of natural yogurt.
SERVES 12
2 Tbsp (30 mL) extra-virgin olive oil + more for brushing
2 Tbsp (30 mL) honey or maple syrup
1 tsp (5 mL) vanilla
1/2 tsp (2 mL) cinnamon, divided
1 cup (250 mL) rolled oats
1/2 cup (125 mL) black chia seeds
1/4 cup (60 mL) hempseeds
1/2 cup (125 mL) slivered almonds
1 Tbsp (15 mL) cacao nibs
1/4 tsp (1 mL) salt
6 firm Bosc or Anjou pears
STEPS
1. Preheat oven to 350 F (175 C).
2. In small bowl, whisk together olive oil, honey, vanilla, and 1/4 tsp (1 mL) cinnamon.
3. In medium-sized bowl, combine oats, chia, hemp, almonds, cacao nibs, and salt. Make a well in centre of oat mixture and pour in honey-oil mixture. Stir until well combined.
4. Wash pears and split each down the middle so you have 12 halves. With small cookie scoop or melon baller, scoop out core of each pear. Sprinkle pear halves with remaining 1/4 tsp (1 mL) cinnamon. Fill each pear half with about 2 heaping Tbsp (30 mL) granola mixture.
5. Brush baking tin or casserole dish with olive oil and arrange pear halves inside. Bake for 20 minutes or until the pears are soft and granola is golden. Allow to cool slightly and serve.
PEAR PRO TIPS
To help pear halves lie flat on baking surface, slice off a thin piece of each on its backside before placing in dish. To prep in advance, mix oil and honey together and reserve; you can also combine dry ingredients separately so they can be mixed together just before baking.
The pre-portioned nature of this dish makes it easy for guests to help themselves, and it can take the pressure off you when it’s time to serve. If you’re serving buffet style, use an oven-to-table casserole. For a more formal presentation, serve pears on individual plates topped with natural yogurt.
“THESE BAKED PEARS HAVE ALL THE WARM, SWEET CINNAMON FLAVOUR YOU EXPECT FROM A THANKSGIVING DESSERT—PLUS THEY’RE A SNAP TO PREPARE.”
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FOODS AND SUPPLEMENTS TO POWER UP YOUR HEALTH JOURNEY
Here’s a handy roundup of healthy aging 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.
Lemon balm (P.20) can help with symptoms of stress, anxiety, and insomnia.
Chia seeds (P.50) are rich in antioxidants, omega-3 fatty acids, minerals, and fibre.
Aronia berries (P.10) may fight insulin resistance, improve liver function, and play a role in cancer prevention.
Vitamin K (P.16) is important for cartilage metabolism and may help relieve joint pain.
Buckwheat honey (P.10) contains a high amount of iron, manganese, and zinc, as well as antioxidant properties.
Elderberries (P.28) are known to help stimulate your immune system and fight inflammation.
Omega-3s (P.12) reduce inflammation and fatigue, and slow down the loss of muscle tissue.
goodbye
We hope you enjoyed this issue of sage and learned how to approach aging in a healthy way—both mentally and physically.
While we say goodbye to Fall and wave hello to Winter, we’re looking ahead to our December/January issue. In this next issue of sage, we’re focusing on de-stressing, providing you with research-backed and compassion filled tips to help you find peace during the busy holiday season and beyond.
And, of course, we’ll bring you plenty of cozy, nutritious recipes to keep you warm during the colder days ahead. Think: holiday dishes, satisfying stews, and mouth-watering desserts!
Until then, we wish you health, happiness, and plenty of time with your loved ones.
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