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WELCOME
Family style
To help keep our kids thriving as they wrap up summer and head into a new school year, the September issue of sage is focused on children’s health—both mental and physical—including what you need to know as we head into another virus season.
Stay proactive with our guide to help you and your kids stay on top of infections. Then, learn how to help kids find strength, support, and community. Plus, for the modern parents out there, dive into what creating a work-life balance can look like when you have little ones on the go.
Of course, it’s just not summer without some tasty summertime food, so to help you celebrate all the delicious, seasonal flavours, we’re sharing fresh and yummy recipes for the kiddos in your life (and you, of course!).
Whatever your plans are this summer, we hope this issue helps you incorporate healthy fun, food, and activity for you and your whole family!
Wishing you continued health and wellness, the team at sage
trend alert
WHAT’S NEW IN THE WORLD OF NATURAL
Try the soft workout approach for pain-free gains
Whether you find yourself struggling to maintain a challenging fitness routine or you’re feeling the wear-and-tear of high-impact training, the
Use a konjac sponge for baby-soft skin
Gently and effectively exfoliate your skin using a natural sponge made from konjac, a fibrous, porous root vegetable grown in Japan, China, and Korea. Konjac sponges are biodegradable and sustainable thanks to the fact that they’re completely plant-based—a single sponge can be used for up to six weeks before it’s ready to be composted. Your konjac sponge can be used from head-to-toe; simply rinse with cool water (being careful not to wring the sponge to prevent tearing) and hang to dry after using. Since konjac is naturally very firm, it needs to be soaked in warm water to soften before being used on the skin.
Fans of konjac swear by the sponge’s ability to exfoliate, remove makeup and sunscreen, and soothe irritated skin. Research has also found that konjac sponge has considerable wound-healing abilities thanks to its impressive water-absorbing and retention properties.
slow workout movement will appeal to anyone interested in low-impact and low-intensity fitness and its relationship with the mind-body connection.
When it comes to working out the soft way, choose low-impact exercises such as walking, cycling, swimming, tai-chi, yoga, and Pilates. Low-intensity sports are also considered soft workouts—yet another good reason to sign up for your local pickleball, bocce ball, or ping-pong league.
The shift towards slow and approachable fitness activities is still relatively new. As recently as 2023, attitudes towards fitness have shifted towards quality of life and emotional satisfaction. Supporting these sentiments, the movements included under the slow workout banner have been shown to reduce the risk of injury while improving consistency.
Keep it naturally sweet with monk fruit
In search of a minimally processed sugar substitute? Get to know monk fruit sweetener, an all-natural plant extract with no discernible aftertaste.
Monk fruits, which were first cultivated in 13th-century southeast China, are small melons named after the Buddhist monks who grew them. The extract is known for being intensely sweet—up to 250 times more than regular sugar.
The concentrate derives its sweetness from compounds called mogrosides, which are found in the juice of the fruit. Those with sweet tooths can rejoice: in spite of its sugary taste, eating monk fruit extract does not cause cavities.
While research on the health effects of monk fruit extract is still in its early stages, some of the benefits of mogrosides include their function as a prebiotic (also known as a source of food for the microbiome living in your gut), their anti-inflammatory properties, and the fact that they don’t affect blood sugar levels—making monk fruit an appropriate choice for individuals with diabetes.
Soothe your scalp and your tresses with CBD
Shampoo and conditioner are some of the latest self-care products to receive the CBD treatment thanks to the potential anti-inflammatory mechanisms of added cannabidiol.
As the market for beauty products containing CBD continues to expand, do the health claims that accompany the formulation stack up against the science?
Research on topical CBD application is still in its infancy, but a handful of small studies on the compound’s effectiveness have found that it may improve itchy scalp as a result of psoriasis and allergic contact dermatitis, as well as encourage hair growth (although scientists speculate this could be due to the naturally-occurring vitamin E found in CBD oil).
When trying a CBD-infused shampoo or conditioner for the first time (and any other new topically applied product), always conduct a patch test on an inconspicuous area 24 hours before use.
keeps the doctor away Play each day
MAKING PHYSICAL ACTIVITY A HEALTHY LIFELONG HABIT
BY BRENDAN ROLFE, CPHR, BA, DIPA
Does this sound familiar? You’re exhausted, and you have just enough energy to make dinner, give your kids a bath, and respond to your emails. No one would blame you if, instead of a game of tag at the playground, you allowed the kids a little extra tablet-time. But you might catch yourself if you realize what a difference a daily game of tag can make over the course of your child’s life.
IT’S ALL FUN AND GAMES
Not all physical activity needs to be competitive to be beneficial. Based on years of research, recommendations agree that two- to five-year-olds should be moderately active throughout the day, while six- to 17-year-olds need at least 60 minutes of moderate to vigorous activity to meet their daily physical development needs.
Like many parents, you may be at a loss for ways to get your child moving.
Jesse Schneider is a kinesiologist and owner of Sportball Kelowna/Penticton, a noncompetitive sports program for kids from 16 months to 12 years of age, where they focus on developing motor skills, social skills, and sports skills, and use imaginative coaching techniques and stories to keep kids engaged and learning.
BUILDING INCREASED MOVEMENT WITH IMAGINATION
“The most practical way [to help your child build increased movement],” says Schneider, “is to engage kids’ natural imaginations and turn daily tasks into fun games. Kids love being a part of games and stories, and if you can get them to buy into your story, the rest is easy.
“For example,” Schneider suggests, “instead of just putting dirty clothes in the washer, say you’ve just been told that LeBron James and the Looney Tunes Squad need to defeat the Hamper of Destruction by feeding him stinky socks (get them to run up and slam dunk, or practise their basketball shooting form). Once you turn exercise into something fun, they’ll want to do it again and again.”
do it again and again.” fun, they’ll want to exercise into something “Once you turn
MOTIVATING THE UNDECIDED AND DISINTERESTED
Solid storytelling skills can be a great way to show kids that chores are fun, but what about helping kids who respond with, “I don’t know,” when you ask them what they’re interested in?
Schneider says, “Exposing your child to as many different activities as you can, like gymnastics, skating, swimming, skiing, Sportball, or bike riding, [can] significantly expand their motor skills and physical literacy.” He adds that when your child starts to take more interest in certain ones, you can focus more on those activities.
BEING AN ACTIVE ROLE MODEL
My dad used to say, “Do what I say, not what I do.” But do a parent’s actions matter too? Or are kids just as likely to get active regardless of a parent’s physical activity levels? According to Schneider, research has shown that parents who model a physically active lifestyle significantly influence their child to do the same.
“If you can model what an active lifestyle is, your child will be more likely to adopt that [example],” Schneider says. “It doesn’t have to be anything crazy: simply try to do some form of activity a few times a week. Make it a priority for yourself and your family.”
Get them involved and be involved yourself!
A study of World War II veterans showed that the single greatest predictor of well-being later in life was participation in high school sports. Watch your kids’ games, practise with them, and show interest, not just in the results of their games, but also in the things they like most about their sport.
BOOSTING GUT HEALTH TO KEEP THEM MOVING
Did you know there’s a link between gut health and your child’s growth and physical activity levels? Poor gut health can create challenges for their bodies to absorb nutrients, robbing them of the energy needed for healthy growth.
Help ensure your little one’s guts are in fine functioning order with children’s probiotics. You can get them in powders to mix in their favourite drink, chewable tabs, or yummy gummies.
PRO TIP TO GET MOVING AS A FAMILY
“The only secret is to just have fun—on purpose,” says Schneider. “Look for things in your life that can be made more fun. Whether it’s your job, grocery shopping, or driving, don’t be afraid to be silly with your kids; this makes mundane tasks something to look forward to.”
Schneider also suggests rewarding physical activities with things your child enjoys. For example, think of a creative game you can play with your child’s favourite characters that gets them moving, or even brainstorm with them to make a game together. This encourages teamwork, creativity—and a stronger bond with your child!
“You only have young kids for a very small fraction of your life,” says Schneider. “Take any moment you have with them as a chance to bring joy to each other’s day, and I promise they will remember it for the rest of their lives.”
COMMU
Kids create MUNITIES
HELP THEM FIND STRENGTH, SUPPORT, AND BELONGING
BY LEAH PAYNE
They say it takes a village to raise a child. What if we replace the word “village” with “community”? A close community can give our children a sense of belonging, help them develop key social and emotional skills, and provide them with support as they grow. It can also make the world a better place. As parents and caregivers, we can help our children find their communities and foster these key connections for years to come.
A sense of belonging
Just how important are community connections? “They are fundamental for childhood development,” says mother, former teacher, and registered clinical counsellor Laura Henderson. “We need a sense of belonging. We’re not meant to go through life alone.”
Henderson works as a counsellor in a private practice and as a school counsellor at an elementary school, and she knows the value of community. “Children are the best example of the benefits of community,” she explains. “It’s wonderful to watch them grow, increasing their knowledge, skills, and experiences.”
In addition to creating a sense of belonging and helping with development, a strong and supportive community can provide young people with the following: safe people to turn to in times of trouble access to various resources and a network of people for potential future opportunities positive examples of diversity, cultural differences, and new perspectives
Something you give, something you gain
Elaine Su is a mother, teacher-librarian, writer, and equity, diversity, and inclusion advisor who also champions the value of community. As a first generation Chinese-Canadian settler, she describes how community is a fundamental part of her culture and how this plays a role in raising her own family.
“You can’t care for that which you don’t care about, so I believe it’s vital that our kids care about the people around them, and vice versa,” Su explains.
Therefore, community teaches children that they matter, but it also teaches them that they’re not the only ones who matter. “Community is both something you gain from and something you give to,” Su says. “I want children to learn that we all have little and big roles to play in building and sustaining community.”
How to build a community
Just as our social connections change throughout our lives, a child’s community will change and grow as well. A four-year-old’s community will look different than a 12-year-old’s, for instance.
Community for very small children may include close family members and daycare or preschool teachers. Gradually, their communities will grow to include other familiar adults that they interact with often (such as neighbours, librarians, or mail carriers), plus friends. Older children will start to build community connections at school, at extracurricular activities, and perhaps even online (see “Internet Communities”).
According to Henderson, helping our children find and maintain positive relationships can often be as simple as modelling these positive relationships in our everyday lives. “Our children watch and pick up on everything we do, including how we speak to, and connect with, people in our communities—even how we relate to our partners!” she explains.
Henderson also encourages parents to actively teach their children communication skills, including how to listen to others and how to express their wants and needs. Su gives an example of how even young children can help build community. “It’s about naming that good feeling you get when you see a dog you recognize and
Internet communities
Online connections can be meaningful, joyful, and important for young people: a child interested in a niche hobby might connect with like-minded kids, for example. The key is staying safe online. Parents can help by staying closely involved, setting rules, teaching their kids about privacy and media literacy, and setting up parental controls.
Find out more from organizations such as mediasmarts.ca and protectkidsonline.ca
“Community teaches children that they matter, but also teaches them that they are not the only ones who matter.”
pet, and then when you see a particularly good stick at the park, you pick it up and leave it in their yard for them with a note. That’s building community.”
These small acts can help teach children that they have capacity and agency.
A tailored approach
As parents and caregivers, we need to recognize that since each child is unique, each child’s community will be unique. Henderson reminds us of the metaphor used by renowned psychologist Marsha Linehan, in which she cautions us against trying to be a rose if we’re actually a tulip, that we should instead “find a tulip garden.”
In other words, if your child has trouble fitting in or coming out of their shell, it’s possible they haven’t found the right community in which to truly thrive. Perhaps your child dislikes being on a soccer team, for example, but would love being part of a chess club or musical theatre group.
“One of the biggest problems I see is people encouraging their children to have connections, but not healthy ones,” says Henderson. “We need to validate being different, and think outside the box, providing social opportunities that fit our children.”
BOUNDARIES 101
Although connections are important, it’s equally important that children have healthy connections. As parents, this means teaching our children how to set healthy boundaries. Henderson suggests the following tips.
Give control
Starting very young, give children a sense of control over their bodies and relationships: if they don’t want to give someone a hug, don’t force them.
Give context
For example, explain why we don’t hit people or touch people when they don’t want to be touched.
Validate their emotions
Set an example Express emotions and model healthy boundaries in your own day-to-day life.
Explain limits Tell them why and when there are limits to boundaries; for example, why they do, in fact, need to brush their teeth.
Even with negative emotions, let children know that if someone or something makes them feel bad or uncomfortable, they can trust their emotions and inner voice. Teach them to name and express these emotions.
Demystifying work-family balance
A MODERN PARENT’S GUIDE TO JUGGLING IT ALL
BY JOSHUA DUVAUCHELLE
One-third of parents say that having kids makes it harder for them to pursue their careers. And 38 percent of parents find that working makes it difficult to be a good parent. As you walk the tightrope between family life and the world beyond it, you may wonder, can you really have it all?
THE FAMILY CIRCUS
Today’s parents are juggling an increasing number of balls: living expenses, where 56 percent of Canadians worry about making their rent or mortgage payments, yet eight out of 10 parents in dual-income households say they always feel rushed and stressed with insufficient time to devote to their children and homes accessing reliable childcare (or lack thereof)
m anaging the stress of careers and family, with research showing this leads to burnout and long-term health problems
Integration and self-care make you a better parent Trying to do it all, equally, leads to burnout and resentment toward your children, says psychiatrist Harold Hong, MD. “Taking care of yourself is necessary to be an effective and compassionate parent.”
s taying present for children’s schooling and other needs when working remotely from home meeting increasing pressure from schools and society about their children’s achievements and success
This puts a lot of strain on parents, especially if you—like many of us— grew up in an age when your parents seemingly did it all. Parental stress and a poor work-life balance have been linked to everything from relationship problems between parents to poorer relationships with their children (and even cognitive health concerns in the kids themselves).
But you can escape the circus. And it’s not so-called “work-life balance.”
FOCUS ON INTEGRATION, NOT BALANCE
Your work life and home life aren’t static. They ebb and flow, and sometimes come in surges—your boss calls you at 9 p.m. with an urgent PowerPoint request, or your kids are sent home from school with a viral case of yikes.
Trying to balance the two equally is a Sisyphean task, leading to more stress, resentment, and frustration.
While most self-help guides talk about balance, it’s really about integration: thinking long term and setting up healthy expectations that allow you to meet the day’s demands. In a word? Flexibility—sometimes on a weekly, daily, or even hourly basis, rather than expecting equal splits between parenting and life outside the home.
“Parenting in today’s world means having to be adaptable, since things change constantly,” says therapist Kalley Hartman, LMFT. “Be prepared to alter plans or schedules to manage competing demands harmoniously. This requires patience and understanding, from both parents and children.” Here’s how to do it.
1
4 TIPS FOR INTEGRATING LIFE AND FAMILY
CREATE STRUCTURE
“Establishing routines within the family creates predictability and security, while allowing everyone to get what they need,” says Hartman. “Consider the different roles you play in your children’s lives so you can prioritize tasks and responsibilities.”
For example, every Tuesday night could be takeout night from your favourite spot, so every family member can take alone time to do what they want (or need).
2 KNOW YOUR PRIORITIES
“Be realistic with your expectations and recognize that you can’t do everything,” says Hong. “Prioritize what can wait and what is most important to you.”
“You are more than enough for yourself and your kids, even when you don’t feel that way.”
Supplements and strategies for stress
You’ve got a toolkit of remedies when you’re trying to be everything, everywhere, all at once.
Mindfulness
Multiple studies have shown that parents who meditate lower their parenting stress and improve the well-being of their children.
Exercise
Other studies find that regular physical activity reduces stress and improves the quality of life in working parents.
Supplements
The following natural remedies may help you manage life’s pressures: magnesium zinc
omega-3 fatty acids probiotics B-vitamins turmeric ginger antioxidant-rich foods such as beans, berries, and nuts
3 LEARN TO SAY NO
Saying no allows you to say yes to what matters. This includes saying no to work projects outside of your role, social events, and even some requests from your family. “De-emphasize needing to solve everyday challenges; often there is no perfect solution to toddler tantrums and teenage worries,” says Erika Bocknek, PhD, LMFT, family therapist and mother of three.
“Instead, invest in opportunities for connection—family rituals, for example—that include shared interests that help families generate emotional residue that sticks with parents and kids beyond the moment itself.”
4 DON’T BE AFRAID TO ASK FOR HELP
“Reach out for the support needed,” says Jan Stewart, former vice chair for Canada’s Centre for Addiction and Mental Health. “I have found support groups and other parents with similar children to be particularly reaffirming; they strengthen my emotional fortitude.”
YOU ARE ENOUGH
“The stress and pressure on parents are enormous and come from many directions, including even within ourselves,” says pediatric psychologist Angelique Snyder. “Almost every parent I know asks themselves, ‘Am I doing enough?’”
Don’t try to do it all. Instead, do what matters.
“Be kind to yourself and treat yourself with the love you show your children,” says Snyder. “While a lot of organizational skills and strategies can be helpful, I find that most parents just need reassurance that they are doing a good job. You are more than enough for yourself and your kids, even when you don’t feel that way.”
When home is where the office is
The pandemic may be over, but work-from-home life isn’t: 85 percent of Canadians seek remote or hybrid jobs. But a home office brings its own considerations for parents.
SHUT IT OFF
The lines between work and home get blurred in this new age, and the ping of emails, Zoom, and Slack can pull you out of family time. Set boundaries, and put your phone and laptop away at the end of the day.
LET GO OF TOXIC WORK EXPECTATIONS
Just because you can be 100 percent available doesn’t mean you should be. Let go of unhealthy office culture, such as needing to respond to a colleague’s email right away.
PRACTISE SELF-CARE
“Set aside time for yourself,” says psychologist Michael Dadashi. “Self-care helps parents stay in tune with their needs and better prepared to address the needs of their children. This could be as simple as taking a few minutes daily for a quiet walk.”
SEEK
SUPPORT
Don’t be afraid to ask for help. “Having a support system can be an invaluable resource,” says Dadashi. “If you’re feeling overwhelmed, speaking with a mental health professional can provide guidance. They can help identify the root of the problem and develop strategies for coping.”
viral SURVIVAL
HELPING YOUR KIDS THROUGH INFECTIONS
BY GILLIAN FLOWER, ND
With cold, flu, and virus season just around the corner, many parents may find themselves looking ahead with trepidation, wondering how to best support their kids through this sniffly, congested, stuffed-up time of year. Caroline Meyer, ND, shares her key strategies for preparing little immune systems for the months ahead.
Immunity debt
Our immune systems need exposure to viruses to protect us from infection. Lower levels of infections through the pandemic may have decreased our resistance to infection, a concept known as “immunity debt.”
When kids returned to activities after lockdowns ended during the COVID-19 pandemic, rates of common illnesses such as respiratory syncytial virus (RSV) surged. An early and robust flu season, ongoing COVID infections, and shortages of pain and fever medicine for children all contributed to more pediatric hospital admissions.
Virus basics
Unlike bacteria, viruses lack their own cellular structure. Viruses are simply strands of genetic material that hijack other cells to drive ongoing replication and spread. The upshot of this sabotage is that virally infected cells look just like our own cells. Drugs such as antibiotics, which work by targeting the differences between bacterial and healthy cells, are completely ineffective against viruses.
Antiviral medications do exist for the flu, RSV, and COVID-19 but benefit only those at high risk of complications. For most people, our immune systems are the ones doing the heavy lifting of clearing infection and restoring health. Supporting immune function is the key to coping with viral infections.
TAKE ACTION AGAINST VIRUSES!
Wash, wash, wash your hands
Handwash before eating, after bathroom use, and on return from outside your home.
Stay home when sick
Keep your cold to yourself!
Cover nose and mouth when sneezing
Use a tissue or sleeve.
Snack wisely
Store fruits and veggies where kids can easily serve themselves.
Protect sleep
Prioritize sleep, especially through periods of high viral activity.
Talk about it
Get support for mental health concerns.
How to avoid going viral
Meyer highlights the importance of healthy habits, mental health, and nutrient testing for infection prevention.
SLEEP
Sleep has a significant role in immunity; over the pandemic, families reported later bedtimes and more screen time. Bedtime screen use disturbs sleep, and poor sleep can lead to more infections. Reinforcing bedtime routines and limiting nighttime access to devices can build immunity.
MOVEMENT
Movement is the perfect immune system primer. In a study of preschoolers, kids moving less had more frequent and more severe infections. Exercise also improves sleep quality, providing indirect but important immune effects. Get kids (and yourself) out and moving daily.
DIET
Diet matters. Children who eat more fruits and vegetables get fewer infections. Lockdowns saw kids consuming more sugary drinks and snacks, which hamper immune function. “If you are having something daily,” advises Meyer, “it becomes your diet, not a treat.” Snack on healthy foods with your kids to tune up your immune system and theirs.
MENTAL HEALTH
Anxiety and depression have doubled among kids and teens since 2019, and Meyer sees this first-hand. Emotional distress impairs the immune system and has impacts on food choices, sleep patterns, and exercise. Poor mental health cuts kids off from these essential immune supports. Reach out for support if mental health challenges are present in your family.
NUTRIENT DEFICIENCIES
Nutrient deficiencies, such as low stores of vitamin D, iron, and sink, can undermine immunity and reduce resistance to infection. Get your kids checked for deficiencies if they’re having recurrent infections.
Supporting your child through infection
When children do get sick (and they will), supportive treatments allow your immune system and your child to recover well.
HYDROTHERAPY
Hydrotherapy is a favourite of Meyer’s, owing to its simplicity and effectiveness in symptom management. Steam from a shower (with or without an essential-oil based “steamer”) can ease breathing. Gargling with salt water can soothe a sore throat while cool cloths and lukewarm baths can reduce discomfort from fever. Sinus rinses can help clear nasal passages of congestion.
AN ONION A DAY …
A traditional remedy for ear pain involves wrapping a cut and steamed onion in cloth and placing it over the affected ear. While this won’t cure infection, many grateful parents have thanked Meyer for this soothing solution. Chopped, steamed onion can also be wrapped and applied to congested chests to loosen mucus.
HONEY
Honey has been used as a food and medicine for more than 8,000 years and has well-documented antiviral properties. Studies have found that taking honey may reduce cough in children as effectively as some medications.
Note: do not give honey to children under one year of age.
ELDERBERRY
Elderberry syrup is another favourite for Meyer. She encourages families to try simple recipes to make this treatment at home. Elderberry syrup reduces respiratory symptoms, and the honey base is a hit with many kids.
When to get help
While many infections can be managed at home, urgent care is needed in the following cases: d ifficulty breathing or blue lips dehydration (not urinating, dry lips) pain that doesn’t improve with medication seizure fever in kids 12 weeks or younger
If your parental spidey-senses tell you that something is not right, take your child to hospital. Less urgent care is suggested in cases where symptoms haven’t improved after a few days.
In recent years, we’ve avoided infection at all costs. Viral infections are a fact of childhood and can support future immunity. Prioritizing physical and emotional supports and planning for effective symptom management will help our children and our immune systems to thrive through virus season.
Want more immune support?
Talk to your health care practitioner about these supplements.
VITAMIN D
Best form for kids: drops deficiencies are associated with higher infection rates and longer/ more severe illnesses
PROBIOTICS
Best form for kids: powder or liquid can prevent diarrhea associated with antibiotic use; may reduce duration of colds
ZINC
Best form for kids: lozenges
reduces number of ear infections and speeds recovery
a hive of healing
WHAT’S THE BUZZ ABOUT BEE POLLEN AND PROPOLIS?
BY JOANNE PETERS
Bees are a busy bunch, and their buzz of activity can also benefit human health. Propolis and bee pollen are two substances that have been borrowed from bees for thousands of years and used in different ways to boost wellness.
PROPOLIS
From the Greek, meaning to “defend the city,” propolis is known as “bee glue” because the resinous substance, accumulated by bees from various plants, seals holes and cracks in the beehive. It’s also used to smooth out the beehive’s inner surface while retaining its internal temperature and contributing to a germ-free environment.
Bounty of benefits
Sweet- and pleasant-smelling, propolis has antiseptic, anti-inflammatory, antioxidant, antibacterial, antimycotic, antifungal, antiulcer, anticancer, and immunomodulatory properties. Call it super glue: propolis has been used in treatment of diabetes, burns, wounds, neurodegenerative diseases, gastrointestinal disease, respiratory tract-related diseases, cardiovascular disorders, and beyond.
“Propolis contains polyphenols known as flavonoids, along with vitamins and minerals,” says Karen Wright, naturopathic doctor at Vancouver’s Westcoast Naturopathic Clinic.
“The constituents vary from geographical area, depending on the surrounding plants the bees forage on, but in general they are well studied and shown to be antimicrobial—for bacteria, viruses, parasites, fungus, and yeasts—anti-inflammatory, and full of antioxidants.
“Propolis is most often used in cosmetic products and for superficial skin and mouth lesions,” Wright adds. “Propolis guards against various types of infections, alleviates painful symptoms, and speeds healing time.”
Tasreen Alibhai, ND, notes that, although further largescale research on humans is needed, smaller studies and animal studies of propolis point to its promise as an antibacterial and antifungal agent.
“I do see a lot of patients with digestive symptoms related to Candida overgrowth,” Alibhai says. “Based on [several studies], propolis may be beneficial to incorporate as a part of treatment for candida, especially if the fungal strain is resistant to a prescription antifungal ... I may use propolis in some of the treatment-resistant cases that I see.”
BEE POLLEN
Collecting on the bodies of bees as they flit from one flower to the next, pollen also contains saliva and nectar or honey. Bees carry these balls of pollen back to the hive in sacs on their legs and store them in the honeycomb. The pollen then ferments into “bee bread,” which feeds a bee colony.
Flowering nutrients
Bee pollen contains vitamins, minerals, carbohydrates, lipids, and protein. It also seems to have anti-inflammatory and antioxidant properties while offering immune support and speeding up wound healing.
PROTECTING THE HIVE
A properly functioning immune system is vital for health and well-being. Scientific research strongly suggests that propolis is one of the most promising immunomodulation agents out there, though more and larger studies are needed.
Propolis seems to increase the production of antibodies; in other words, it is a natural antibiotic that protects the immune system, in part due to its high content of polyphenols, also called phenols.
Propolis can also contribute to a more effective immune system when the immune response isn’t strong enough to control a specific infection.
Bee pollen has been shown to provide enhanced immunity support by increasing the immune system response against infection and disease. Bee pollen extract has also been found to kill potentially harmful bacteria such as E. coli and Salmonella as well as those that cause staph infections.
“Propolis contains more than 500 compounds, including phytochemicals and amino acids.”
ALLERGY RELIEF
Bee pollen and propolis may also play a role in alleviating allergies. Research suggests the substances can block the release of histamine, the main compound responsible for allergic reactions.
Other research shows it may reduce the severity and onset of allergies by significantly reducing the activation of mast cells. When activated, mast cells release chemicals that trigger an allergic reaction.
However, it’s important to note that numerous studies have shown propolis can trigger allergic reactions in people who are hypersensitive to it. For that reason, it shouldn’t be used in young children or pregnant women or those who are allergic or sensitive to bees, bee products, or tree resin.
Bee pollen may cause increased bleeding if taken with certain blood thinners such as warfarin. Wright also urges caution in oral uses for people on prescription medications that utilize liver CYP450 enzymes (since this can increase or decrease the drug’s efficacy).
PREVENTION OF ILLNESS
Propolis has antiviral activity. One study found it could potentially interfere with host cell invasion by SARS-CoV-2 and may block a substance called proinflammatory PAK1, a kinase in COVID-19 patients. It might help ward off colds, flu, and other illnesses transmitted by germs.
IN YOUR DIET
Bee pollen comes in small, crunchy pellets in its natural form. You can add it to yogurt, oatmeal, smoothies, cereal, salads, drinks, rice bowls, or drinks. It can also be added to raw protein bars, raw desserts, or candies.
Propolis comes in chewable, tablet, capsule, or liquid extract form. Due to its antimicrobial, antiviral, and antioxidant properties, it’s available in the form of mouthwash solutions, creams, throat lozenges, powder, and also in many cosmetic and dermatological products.
K I D
classics
TASTY RECIPES FOR THE LITTLE ONES IN YOUR LIFE
If you have small kids in your life, you know that mealtime can be challenging. You might find yourself making the same few dishes, on repeat, for what seems like years. Kids are habitual little creatures with developing taste buds, and we often just give in to their simple culinary demands to make life a little less stressful.
Unfortunately, important nutritional needs may be neglected in the process. In an attempt to make mealtime palatable and enjoyable for everyone, we’ve taken some of those classic favourites and added a twist of fun and a nutritional boost. The result? Everybody wins! We’ve made serving sizes of our recipes just a little smaller to accommodate little eaters.
RECIPES & FOOD STYLING CHELSEA GOUGH | PHOTOS SCOTT YAVIS
Salted Date Caramel Sauce
Are you ready for a sweet, healthy treat that will make your taste buds dance? Introducing our delicious salted date caramel sauce. Made with all-natural ingredients, this caramel sauce is perfect for drizzling over ice cream, dipping apple slices into, or adding a fun twist to your favourite treats. The best part? Dates are packed with fibre and nutrients that are great for growing kids. So, let’s get cooking and whip up a batch of this scrumptious caramel sauce!
SERVES 4
3 Medjool dates, pits removed 2/3 cup (160 mL) water
STEPS
1 tsp (5 mL) butter Pinch of salt (optional)
1. In small saucepan over medium heat, add dates and water. Bring to a low boil and cook until dates have softened and are starting to break apart, 5 to 10 minutes. Add butter and salt (if using). Pour into blender and purée until smooth. Store in heatproof jar, let cool, then store in fridge for up to a week.
2. Serve with sliced fruit, ice cream, yogurt, or even on your oatmeal in the morning.
FUN FACT
Did you know that a date tree can produce upward of 10,000 dates in one harvest?
“MADE WITH ALL-NATURAL INGREDIENTS,THIS CARAMEL SAUCE IS PERFECT FOR DRIZZLING OVER ICE CREAM, DIPPINGAPPLE SLICES INTO, OR ADDING A FUN TWIST TO YOUR FAVOURITE TREATS.”
Tomato Cannellini Bean Pasta
Pasta with a simple sauce is likely a weekly, even daily, staple in most homes with little ones. This plant-based dish may not include meat, but protein is still high on the list. The puréed cannellini beans add a thick, creamy texture to the sauce, as well as protein. Paired with lentil pasta, this dish will provide flavour and your kids’ daily portion of protein.
SERVES 6
1 Tbsp (15 mL) extra-virgin olive oil
2 garlic cloves, peeled and crushed
28 oz (796 mL) can diced tomatoes with Italian seasoning
14 oz (398 mL) can cannellini beans, drained and rinsed
1 tsp (5 mL) white vinegar
1/4 tsp (1 mL) salt
1/2 tsp (2 mL) monk fruit sweetener
1/2 lb (227 g) box red lentil penne
STEPS
1. In medium saucepan, heat oil over medium heat. Add garlic, cooking for 30 seconds. Add tomatoes with their juice and bring to a low boil (approximately 5 minutes). Add beans, let simmer for 20 minutes. During this time, cook pasta according to package instructions. Use immersion blender to purée sauce right in saucepan. Transferring to a blender also works. Once tomatoes and beans are puréed, add vinegar, salt, and monk fruit sweetener. Cook an additional 2 minutes to combine all flavours. Sauce is ready to be tossed with pasta.
2. If you plan to freeze any of the sauce, let cool and store in freezer-safe container to be enjoyed later.
SWEET TIP
Did you know that adding a little sweetener to tomato dishes brings out the natural flavour of tomatoes?
“PAIRED WITH LENTIL PASTA, THIS DISH WILL PROVIDE FLAVOUR AND YOUR KIDS’ DAILY PORTION OF PROTEIN.”
Chicken Nuggets
Looking for a fun and healthy twist on classic chicken nuggets? Try these delicious and nutritious chicken and mashed parsnip nuggets. Packed with protein and fibre, these nuggets are perfect for both kids and adults who want a tasty, familiar snack—with some healthy benefits. Plus, parsnips add a subtle sweetness that will please even the pickiest eaters. These nuggets will have your whole family begging for seconds!
SERVES 6
2 parsnips, peeled and roughly chopped
1 lb (450 g) skinless, boneless chicken breast, cut into chunks
1 tsp (5 mL) onion powder
1 tsp (5 mL) garlic powder
1/2 tsp (2 mL) salt
2/3 cup (160 mL) panko bread crumbs
STEPS
1. Place parsnips into pot of boiling water and cook until fork tender. Drain and mash; set aside.
2. In food processor, place chunked chicken, 1 cup (250 mL) mashed parsnip, onion powder, garlic powder, and salt. Pulse until it resembles finely ground chicken.
3. Preheat oven to 375 F (190 C), and line baking sheet with parchment paper. Form nugget shapes with approximately 2 Tbsp (30 mL) each of ground chicken mixture. It should make 18 nuggets. Place formed nuggets into freezer for 15 to 20 minutes; this makes them a little easier to handle.
4. Into shallow dish, place panko crumbs. Dip each nugget on both sides to cover in panko crumbs and place back on baking sheet. Bake in preheated oven for 20 minutes. Flip, then place under broiler for 3 to 4 minutes, to crisp underside and add a little golden hue.
5. Serve with your choice of dipping sauce and side.
NUGGETS OF WISDOM
Freezing extra nuggets once cooked and cooled can save you tons of time at future mealtimes. Just pop them out of the freezer and reheat until hot all the way through.
“PARSNIPS
ADD A SUBTLE SWEETNESS TO THESE CHICKEN NUGGETS THAT WILL PLEASE EVEN THE PICKIEST EATERS.”
Wholesome DIY ketchup
Do your kids love to cover everything in ketchup? Then you’re in luck! This homemade ketchup recipe is not only healthy and delicious but also perfect for those little ketchup lovers who just can’t get enough. From dipping their veggies to dunking their chicken nuggets, this ketchup will be a hit with your little ones, and you can feel good about letting them indulge in this healthier version. So, let your kids go wild!
1 Tbsp (15 mL) extra-virgin olive oil
1 garlic clove, peeled
2 cups (500 mL) sweet onion, diced
4 cups (1 L) Roma tomatoes, diced
1 cup (250 mL) carrots, diced
1 Tbsp (15 mL) maple syrup
1/2 tsp (2 mL) champagne vinegar
1. In saucepan over medium heat, warm oil, then add garlic, onions, tomatoes, and carrots. Sauté until carrots are soft and tomatoes have broken down, about 20 minutes. Taking the time to cook the vegetables will bring out their natural sweetness.
2. Using immersion blender, or transferring to blender container, purée sautéed vegetables until smooth. Add maple syrup and vinegar and heat through for another 1 to 2 minutes. Let cool and store in fridge for 3 to 5 days. You can also freeze this ketchup in small, usable portions. And in a pinch, this makes a good pizza or pasta sauce.
Shirley Temple Ice Pops
Looking for a fun and healthy treat to help you cool off on a hot day? These Shirley Temple ice pops are a perfect choice! Made with antioxidant-rich pomegranate juice and fresh, puréed oranges, these ice pops are not only delicious but also kid-friendly and packed with nutrients. Plus, with no added sugars or artificial flavours, you can feel good about giving them to your little ones. So, grab your ice pop moulds and get ready to enjoy this refreshing, fruity treat!
SERVES 10
1/2 cup (125 mL) pomegranate juice
3/4 cup (180 mL) fresh raspberries (frozen will work)
4 navel oranges, peel and pith removed, roughly chopped
1 Tbsp (15 mL) maple syrup (optional)
STEPS
1. In blender, place pomegranate juice and raspberries and blend until smooth. Evenly divide pomegranate juice mixture among 10 ice pop moulds. Place in freezer until frozen, 1 to 2 hours.
2. In high-speed blender, add peeled and chopped navel oranges with maple syrup, if using. Blend until liquified. Grab moulds from freezer and divide orange juice among moulds. Place tops on moulds and pop back into freezer until frozen solid, approximately 6 hours, or overnight.
3. Enjoy when a refreshing cool treat is required.
FRUIT, AND NOTHING BUT THE WHOLE FRUIT
Using whole fruits whenever possible, instead of juicing, keeps all the extra nutrients, including fibre, where it belongs—in your meal!
“MADE WITH ANTIOXIDANT-RICH POMEGRANATE JUICE AND FRESH, PURÉED ORANGES, THESE ICE POPS ARE NOT ONLY DELICIOUS BUT ALSO KID FRIENDLY AND PACKED WITH NUTRIENTS.”
FallFruits of the
NOW IS THE TIME TO SAVOUR THE SEASON
WITH FALL COMES COOL, crisp weather, crunchy leaves, extra layers, and an array of fall fruits.
Some, such as apples and pears, are often available year round from around the world, but fall is the time to savour local, new season varieties and revel in the versatility of options available right here at home.
While much of this fall fruit bounty makes delicious contributions to desserts, there are myriad ways to employ fall fruits beyond delectable pies and crumbles. Apples, pears, pomegranates, and cranberries are all natural ways to lend sweet (or tart) elements to salads and savoury cooked vegetables and are just as at home in meat dishes as in pastry. Aside from being delicious and versatile, using fall fruits in our meals helps increase our dietary intake of fruits. We know that eating diets rich in fruit and vegetables is beneficial to our health in numerous ways.
Fall fruits such as apples and pears are not only rich in vitamins but can also help us get our necessary dietary fibre. Leaving the peels on adds even more fibre and also helps provide us with beneficial pigments, called anthocyanins, contained in their skins.
So, dive into autumn’s seasonal fruit bounty—it’s versatile and varied and lends itself to unique flavour combinations. Read on to find six delicious recipes that will help you make the most of three favourite fall fruits in both sweet and savoury dishes.
RECIPES HELENA MCMURDO | FOOD STYLING CHELSEA GOUGH | PHOTOS SCOTT YAVIS
Fig and Goat Cheese Breakfast Flatbreads with Mint and Pumpkin Seeds
Luscious figs loaded onto hearty flatbread make a satisfying breakfast or brunch. They’re sweet and delicious when paired with savoury cinnamon-flavoured crunchy pumpkin seeds and tart goat cheese. And, with a dough enriched with whole wheat flour, hempseeds, and nigella, these flatbreads are sure to be satisfying. They’re also chock full of fibre and protein, and with 6 mg of iron, you’ll be on your way to 31 percent of the recommended daily value of this important nutrient.
SERVES 4
1/2 cup + 2 Tbsp (155 mL) warm water
1/2 tsp (2 mL) active dry yeast
3/4 cup (180 mL) whole wheat flour
1/2 cup (125 mL) allpurpose white flour
1 Tbsp (15 mL) nigella seeds
1 Tbsp (15 mL) hempseeds
1/2 tsp (2 mL) kosher salt
Scant extra-virgin olive oil
1/4 cup (60 mL) raw pumpkin seeds
1 tsp (5 mL) honey
1/2 tsp (2 mL) cinnamon
8 large figs
2 oz (56 g) soft goat cheese, crumbled
2 Tbsp (30 mL) finely chopped fresh mint
Drizzle of balsamic reduction (optional)
STEPS
1. The evening before you wish to enjoy flatbread, mix up dough as follows. 2. In bowl of stand mixer, sprinkle yeast over warm water. Let stand for 5 minutes to activate. Combine flours, nigella, and hempseeds. Add to bowl with water and yeast and let stand for a few minutes more, without mixing. Sprinkle salt overtop flour mixture. Attach dough hook and mix on low speed for approximately 7 minutes, until dough is smooth and elastic. With olive oil, lightly grease glass bowl with lid. Place ball of dough inside; cover and refrigerate overnight.
3. A couple of hours before you wish to enjoy flatbread, remove dough from refrigerator, divide into 4 small balls, and place on board. Cover with kitchen towel and allow dough to rise at room temperature for 1 to 2 hours, or until doubled in size.
4. Preheat oven to 485 F (250 C).
5. In dry saucepan, lightly toast pumpkin seeds over medium heat until golden brown. Remove pan from heat, add honey and cinnamon, and stir rapidly to incorporate. Tip contents onto plate to cool. Once cool, break up bits that are stuck together and set aside.
6. Using your hands, press each ball of dough into small round or irregular shape, making it as thin as you can.
7. On back side of baking sheet, place each round and brush lightly with olive oil. Bake on top rack of preheated oven for 6 minutes. While dough is baking, slice each fig into 4 pieces lengthwise and set aside on plate. Remove baking sheet from oven and arrange figs (using 8 pieces, or 2 figs, per round) in circular pattern on flatbread. Divide goat cheese crumbles among the 4 rounds and then, using tongs or spatula, carefully remove each flatbread from baking sheet and place directly on oven rack. Bake for a further 6 minutes, until dough is crisp and cheese is just beginning to brown. Remove from oven; allow to cool for a minute or two. Sprinkle each flatbread with pumpkin seeds and fresh mint and balsamic reduction, if using.
“LUSCIOUS FIGS LOADED ONTO HEARTY FLATBREAD MAKE A SATISFYING BREAKFAST OR BRUNCH.”
Turkey and Apple Meatballs with Chinese Five-Spice
The apple in these turkey meatballs might not be immediately visible, but it’s working behind the scenes to help bind them together and adds sweet flavour and juiciness. Chinese five-spice powder—a blend of star anise, ground fennel seeds, Sichuan peppercorns, cloves, and cinnamon—lends lively flavour, alongside ginger and garlic. Packed full of protein, these meaty bites are a good source of vitamin D and iron and make for a tasty party appetizer.
SERVES 7
1 lb (450 g) lean ground turkey
1 cup (250 mL) grated apple with skin (2 apples)
2 Tbsp (30 mL) hempseeds
2 Tbsp (30 mL) chopped chives
1 Tbsp (15 mL) Chinese five-spice powder
1 tsp (5 mL) garlic powder
1/2 tsp (2 mL) ground ginger
1/2 tsp (2 mL) black pepper
2 tsp (10 mL) sesame oil +
2 Tbsp (30 mL) for frying
1 1/2 tsp (7 mL) sodiumreduced tamari or soy sauce
1 organic egg
STEPS
1. To large bowl, add turkey, grated apple, hempseeds, chives, five-spice powder, garlic powder, ground ginger, black pepper, 2 tsp (10 mL) sesame oil, tamari, and egg and work together lightly with fork, until just combined. Form 28 meatballs (see tip) and place them on parchment-lined baking tray.
2. To cook, preheat oven to 375 F (190 C). On stovetop, in medium-sized skillet, heat 1 Tbsp (5 mL) sesame oil on high heat. Brown meatballs in skillet, in 3 or 4 batches, 30 seconds on each side, and then remove to parchment-lined baking tray. (Add remaining oil as necessary between batches).
3. Continue baking meatballs in preheated oven for 8 to 10 minutes, turning once during cooking time. Remove from oven, cover with another baking tray or tent with stainless steel bowl, and allow to rest for 3 minutes. Serve on toothpicks.
MEATBALL MAGIC
Handle with care
A light touch is the key to a well-formed, juicy meatball. Using a tablespoon measure or cookie scoop, spoon heaping tablespoons into individual meatballs and toss them back and forth between your hands a few times, very gently, to round them off. Avoid squeezing or compressing the meat.
“THE APPLE IN THESE TURKEY MEATBALLS MIGHT NOT BE IMMEDIATELY VISIBLE, BUT IT’S WORKING BEHIND THE SCENES TO HELP BIND THEM TOGETHER AND ADDS SWEET FLAVOUR AND JUICINESS.”
Fig, Carrot, and Chickpea Salad with Tahini Yogurt Dressing
Select the ripest figs you can find to add gorgeous sweetness to this hearty salad, which is just as useful for a family dinner as a workday lunch. Carrots and chickpeas are dressed in a savoury tahini yogurt dressing with Middle Eastern-inspired flavours. A little goes a long way with this fibre- and protein-packed salad, which keeps well in the fridge.
SERVES 6
1/2 cup (125 mL) plain Greek yogurt
1 Tbsp (15 mL) tahini
2 Tbsp (30 mL) lemon juice
1 Tbsp (15 mL) water
1 tsp (5 mL) honey
1/2 tsp (2 mL) cinnamon
1/2 tsp (2 mL) cumin
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) black pepper
2 Tbsp (30 mL) freshly chopped parsley
3 Tbsp (45 mL) freshly chopped mint
2 cups (500 mL) grated carrot
2 cups (500 mL) cooked chickpeas
4 tsp (20 mL) hemp hearts
4 large ripe fresh figs
STEPS
1. To make dressing, in blender or food processor, combine yogurt, tahini, lemon juice, water, honey, cinnamon, cumin, salt, pepper, parsley, and mint. Combine 1/3 cup (80 mL) dressing with carrots, chickpeas, and hemp hearts. Pack chickpea mixture into glass container with lid and chill in refrigerator for a minimum of 2 hours. Reserve remaining dressing in Mason jar with lid and refrigerate.
2. To serve, arrange salad on large platter. Slice figs into 6ths and arrange overtop. Drizzle remaining dressing over figs.
“SELECT THE RIPEST FIGS YOU CAN FIND TO ADD GORGEOUS SWEETNESS TO THIS HEARTY SALAD, WHICH IS JUST AS USEFUL FOR A FAMILY DINNER OR A WORKDAY LUNCH.”
FALL FAVOURITE
Did you know that some varieties of figs have two seasons? They enjoy a brief, early season at the beginning of June and a second season from August to October. Fall figs tend to be sweeter and grow on the new wood of trees.
Spiced Pear and Chocolate Cake
Pears and chocolate make for a very natural friendship and play together beautifully in this plant-based, dairy-free cake. This cake is dense and rich, with a medley of spices, and enhanced by just a hint of espresso powder, which allows that chocolate flavour to shine through. In addition to slices of pears being laid on top, this cake employs some pear purée to add moisture and sweetness to the slightly nutty texture provided by the whole wheat flour.
SERVES 8
4 firm pears, such as Bosc
1/2 cup (125 mL) almond milk
2 tsp (10 mL) apple cider vinegar
1/2 cup (125 mL)
whole wheat flour
1/2 cup (125 mL) all-purpose flour
1 tsp (5 mL) baking soda
1/2 tsp (2 mL) baking powder
1/2 tsp (2 mL) salt
1/2 cup (125 mL) raw cacao powder
1/2 cup (125 mL) palm sugar
1/4 cup (60 mL)
extra-virgin olive oil
1 tsp (5 mL) vanilla
1/2 tsp (2 mL) espresso powder
1/2 tsp (2 mL) ground cloves
1/4 tsp (1 mL) ground cinnamon
STEPS
1. Preheat oven to 350 F (180 C). Lightly grease 10 inch (26 cm) springform tin with olive oil and line base with parchment.
2. Peel, core, and dice 2 of the pears and add to small saucepan with 2 Tbsp (30 mL) water. Bring to a boil; then reduce heat to medium and simmer for 20 minutes, until pears are soft. Remove from heat and allow to cool for a minute or two. Blend in food processor; then measure out 2/3 cup (160 mL) of purée and set aside.
3. In bowl of stand mixer, add almond milk and apple cider vinegar. Allow to stand for 10 minutes to curdle.
4. In separate bowl, whisk together flours, baking soda, baking powder, cacao, and palm sugar. Set aside.
5. Add olive oil, 2/3 cup (160 mL) pear purée, vanilla, espresso powder, cloves, and cinnamon to almond milk mixture and whisk together.
6. Beat in flour mixture in 3 additions. Stop mixer while you add water to a kettle and set to boil.
7. Peel remaining 2 pears, quarter them, remove cores, and then cut each piece once more so you have 16 pieces. Lay pieces on plate and sprinkle with lemon juice. Now add 1/2 cup (125 mL) boiling water to batter in stand mixer bowl and mix thoroughly. Pour batter into prepared springform tin and arrange pears on top in either a concentric or random pattern. Bake in preheated oven for 35 to 40 minutes, or until an inserted toothpick comes out dry. Allow cake to cool completely before removing from tin.
PEAR PRIMER
A firm pear such as Bosc, recognizable by its distinctive dusty brown skin, is perfect for this dish. When eaten raw, Bosc pears are crisp and not too sweet. When baked, this variety softens up and its flavours are enhanced, but it maintains its characteristic long-necked, graceful shape. Unlike a Bartlett pear, which turns from green to bright yellow when ripe, Bosc pears don’t change much in colour when ripe. Give it a little nudge with your thumb near the neck of the pear and it will give slightly—that’s how you know you’ve got a ripe one. Compared to other pears, Bosc will still be quite firm.
“PEARS AND CHOCOLATE MAKE FOR A VERY NATURAL FRIENDSHIP AND PLAY TOGETHER BEAUTIFULLY IN THIS PLANT-BASED CAKE.”
right the is price
BUDGET-FRIENDLY, HIGH-PROTEIN RECIPES
RECIPES MATTHEW KADEY, MSC, RD FOOD STYLING BRUCE NOLLERT | PHOTOS SCOTT YAVIS
IT’S UNDERSTANDABLE if you’re feeling as though your grocery budget is under attack. Feeding a family has never been more expensive. “Ouch” is a common word now heard at the checkout counter.
This new reality of food inflation means most items at the supermarket are considerably more expensive than they were in the recent past. Compounding the problem is that many of the foods highest in protein have witnessed some of the biggest price hikes.
But you certainly don’t want to skimp too much on this important macronutrient to save a few bucks. Although it can be more challenging than ever to eat the protein we need without sending our food budget soaring, the great news is that there are still several protein-dense foods with a less demanding price tag. And it helps that they can also be turned into standout meals.
Here are some seasonally-inspired, protein-packed recipes that will keep your food costs from spilling over.
FROZEN ASSET
For extra convenience, you can use frozen broccoli florets in soups like this. They are likely just as nutrient dense as the fresh option. The sub-zero florets can go straight from the freezer to the pan.
Silky Edamame Broccoli Soup
This fresh-tasting, creamy soup once again proves green is the colour of health. And it’s a plant-based soup that brings the protein. Serve it as a starter for a meal or as a light meal itself along with some toasted crusty bread.
PROTEIN POWER:
With 13 g of protein in each cup (250 mL), frozen edamame is a great way to get more protein into your diet without breaking the bank. The immature green soybeans are also rich in fibre and a wide range of micronutrients, including folate and magnesium. A garnish of crunchy pumpkin seeds adds another layer of plant-based protein.
SERVES 4
2 tsp (10 mL) grapeseed oil or avocado oil
1 large leek, white and light green parts, chopped
2 garlic cloves, peeled and chopped
4 cups (1 L) broccoli florets
2 cups (500 mL) peeled, diced, and parboiled yellow-fleshed potato (see tip)
1 jalapeno pepper, chopped
2 Tbsp (30 mL) white or yellow miso
1 tsp (5 mL) ground coriander
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) black pepper
2 cups (500 mL) shelled frozen edamame
5 cups (1.25 L) water or low-sodium vegetable stock
Juice of 1/2 lemon
1/4 cup (60 mL) pumpkin seeds
1 cup (250 mL) microgreens (optional)
STEPS
1. In large saucepan, heat oil over medium. Add leek and garlic, and heat until leek has softened, about 3 minutes, stirring a couple of times. Add broccoli, potato, and jalapeno; heat for 2 minutes. Stir in miso, coriander, salt, and black pepper; heat for 30 seconds.
2. Add edamame and 5 cups (1.25 L) water or vegetable stock, if using; bring to a boil, reduce heat to medium-low, and simmer, covered, for 20 minutes. Add lemon juice.
3. Using immersion blender or regular blender, purée soup until smooth. Ladle into bowls and garnish with pumpkin seeds and microgreens, if using.
HOW DO YOU PARBOIL POTATOES?
The word “parboil” is a blended word that combines the words “partial” and “boiling.” Parboiling simply means to partially cook an ingredient until it becomes soft but not cooked through as a first step in cooking, such as when roasting or using potatoes in soup.
Sprinkle hempseeds on your salads.
Stir protein powder into oatmeal.
Protein in a flash
We all should be making sure to get enough protein in our diets. Here are ways to sneak more into a busy lifestyle:
Snack on crunchy, roasted chickpeas.
Blend cottage cheese into smoothies. Use hummus as a sandwich spread.
Make a creamy dressing with Greek yogurt.
Toss canned mussels on salads and grain bowls.
Use silken tofu to make a creamy pasta sauce.
Sip bone broth at the office.
Whipped Cottage Cheese Breakfast Bowls with Peanut Granola
Whipped cottage cheese is exactly what it sounds like—a light, fluffy, smooth version of the curd-studded dairy. It’s a delicious base for crunchy peanut granola. Serving with berries makes the bowl of nutrition an even better way to start your day.
PROTEIN POWER:
Cottage cheese has protein numbers on par with Greek yogurt but at a lower price point. Since peanuts are technically a legume, they supply higher amounts of protein than tree nuts such as almonds and are significantly less expensive.
SERVES 4
1 1/2 cups (350 mL) rolled oats
3/4 cup (180 mL) unsalted shelled and crushed peanuts
1/4 cup (60 mL) dried coconut flakes
2 Tbsp (30 mL) brown sugar or coconut sugar
1 tsp (5 mL) cinnamon, divided
1/2 tsp (2 mL) ginger powder
1/4 tsp (1 mL) salt
3 Tbsp (45 mL) melted coconut oil or mild-flavoured oil such as grapeseed
2 Tbsp (30 mL) maple syrup, date syrup, or brown rice syrup
3 tsp (15 mL) vanilla, divided 1/2 cup (125 mL) raisins
2 cups (500 g container) cottage cheese
1 tsp (5 mL) orange zest
STEPS
1. Preheat oven to 250 F (120 C).
2. In large bowl, toss together oats, peanuts, coconut, sugar, 1/2 tsp (2 mL) cinnamon, ginger, and salt.
3. In small bowl, whisk together oil, syrup, and 1 tsp (5 mL) vanilla. Pour over oat mixture and mix well until everything is moist. Spread granola on rimmed baking sheet in an even layer. In preheated oven, bake for 40 minutes, stirring granola every 10 minutes. Stir in raisins and let cool to room temperature.
4. To food processor, add cottage cheese, orange zest, 2 tsp (10 mL) vanilla and 1/2 tsp (2 mL) cinnamon; pulse a few times, then process until smooth.
5. Divide cottage cheese mixture among serving bowls and top with granola. If you’re looking for a little sweetening, you can also top with a drizzle of local honey or pure maple syrup.
LOW AND SLOW
Cooking granola at lower oven temperatures with frequent stirring helps keep oats and any nuts or seeds from burning. This gives you a toasty flavour instead of something that tastes like ash.
“SERVING WITH BERRIES MAKES THE BOWL OF NUTRITION AN EVEN BETTER WAY TO START YOUR DAY.”
STALE MATE
The crustier or staler the bread, the better. If your bread is fresh and/or flimsy, cut into cubes and bake on baking sheet in 300 F (150 C) oven for 10 minutes.
Anytime Egg and Bean Casserole
For breakfast, lunch, or dinner, each slice of this veggie-studded egg casserole is super satisfying. Because it’s a make-ahead dish, it’s convenient when you have little time to spare to get a meal on the table. Chunks of crusty bread soak up some liquid to give the casserole a heartier texture. But try to give the precooked casserole some time in the fridge—the flavours will mingle together and the bread will have a chance to soak up some of the liquid. Not into bread? You can replace it with frozen diced hash brown potatoes. For the richest flavour, use half-and-half or whole milk. But you can also use lower-fat milk or unsweetened dairy-free milk if desired. Consider serving with your favourite salsa and/or avocado slices.
PROTEIN POWER:
Yes, food inflation has also hit the egg carton, but the orbs are still good-value protein—each large egg supplies about 6 g of complete protein. Beans have been enjoyed by numerous cultures for centuries as an ultra-nutritious plant-based protein that fits into all budgets. SERVES 6
4 cups (1 L) 1 inch (2.5 cm) cubes of crusty bread
2 tsp (10 mL) grapeseed oil or avocado oil
1 small yellow onion, diced
2 cups (500 mL) chopped cremini or button mushrooms
1 large red, orange, or yellow bell pepper, seeded and diced
3 plum (Roma) tomatoes, seeded and diced
1 tsp (5 mL) dried oregano
1/2 tsp (2 mL) salt, divided
4 cups (1 L) baby spinach
2 cups (500 mL) canned or cooked black beans
10 large organic eggs
2/3 cup (160 mL) half-and-half cream, or milk
1 cup (250 mL) shredded cheddar cheese, plus more for topping
1/4 tsp (1 mL) freshly ground black pepper
STEPS
1. Grease 9 x 13 inch (23 x 33 cm) baking dish or line with parchment paper. Place bread cubes in bottom of dish.
2. In large skillet over medium, heat oil. Add onion and heat for 3 minutes. Add mushrooms and heat for another 3 minutes. Stir in bell pepper, tomato, oregano, and 1/4 tsp (1 mL) salt; heat for 3 minutes. Stir in spinach and heat until wilted. Stir in black beans.
3. In large bowl, whisk together eggs, half-and-half or milk, cheese, black pepper, and 1/4 tsp (1 mL) salt. Add vegetable mixture to egg mixture and stir to combine. Pour over bread cubes in baking dish. Refrigerate for at least 30 minutes and up to 24 hours.
4. Preheat oven to 375 F (190 C).
5. Bake casserole for 40 minutes, until edges are crisp and centre of casserole is set.
MULTIPURPOSE SAUCE
Leftover fishcake sauce is excellent for enhancing pasta sauces or marinating chicken for the grill.
“IT’S CONVENIENT WHEN YOU HAVE LITTLE TIME TO SPARE TO GET A MEAL ON THE TABLE.”
Squash Lentil Curry
This somewhat nontraditional curry emphasizes protein and ease of preparation. Taking the liberty of blending winter squash and peanut butter into the curry sauce lends it a nice sweetness and extra-creamy mouthfeel. It’s the perfect dish to reheat, as leftovers only get more flavourful. Serve with a pile of rice.
PROTEIN POWER:
Though often overlooked, textured vegetable protein (TVP), which is simply defatted soy flour, is an excellent source of plant-based protein—about 25 g in each 1/2 cup (125 mL) serving. And TVP is certainly less costly than the new breed of engineered meatless meats on the market. Lentils remain one of the best nutritional bargains at the supermarket, full of protein, fibre, and a range of must-have nutrients.
SERVES 4
2 cups (500 mL) cooked cubed butternut squash or pumpkin
14 oz (398 mL) can light coconut milk
1/4 cup (60 mL) peanut butter
3 Tbsp (45 mL) red curry paste
2 Tbsp (30 mL) low-sodium soy sauce
2 tsp (10 mL) grapeseed oil, avocado oil, or coconut oil
1 medium yellow onion, chopped
2 medium carrots, chopped
3 garlic cloves, peeled and chopped
2 Tbsp (30 mL) peeled and chopped fresh gingerroot
1 1/2 cups (350 mL) textured vegetable protein (TVP)
1 cup (250 mL) red lentils
Juice of 1 lime 1/2 cup (125 mL) chopped cilantro
2 green onions, sliced
STEPS
1. In blender container, place squash or pumpkin, coconut milk, 3 cups (750 mL) water, peanut butter, curry paste, and soy sauce; blend until smooth.
2. Rehydrate TVP by soaking in boiled water for 10 minutes; drain and reserve.
3. In large saucepan, heat oil over medium heat. Add onion and carrots; heat for 5 minutes, stirring occasionally. Add garlic and ginger to pan and heat for 1 minute. Place squash mixture, TVP, and lentils in pan, bring to a simmer, and heat over medium-low until lentils are tender, about 20 minutes. Stir curry occasionally to prevent sticking to bottom of pan. If mixture becomes too thick, add additional water. Stir in lime juice.
4. Serve topped with cilantro and green onions.
EASY DOES IT
For the curry sauce, you can also use frozen butternut squash, which requires no peeling and chopping, or canned pure pumpkin purée.
“IT’S THE PERFECT DISH TO REHEAT, AS LEFTOVERS ONLY GET MORE FLAVOURFUL.”
Less is more These protein-rich foods might not cost a pretty penny, but they’re nutritional heavyweights.
EGGS
Nutritional bonus: high in choline, which is a brain-benefitting compound.
CANNED OYSTERS
Nutritional bonus: an excellent source of iron to help keep your energy levels up.
BEANS
Nutritional bonus: a large payload of dietary fibre to support a more robust microbiome.
MUSSELS
Nutritional bonus: a standout source of vitamin B12 that is needed for a healthy nervous system.
TOFU
Nutritional bonus: contains soy isoflavones, which may help some people lower their high blood pressure numbers.
WHOLE CHICKEN
Nutritional bonus: cheaper per gram of protein than individual chicken parts and just as good as a source of important micronutrients, including iron, vitamin B12, and selenium.
PEANUTS
Nutritional bonus: provides a dose of heart-benefitting monounsaturated fat and vitamin E.
NATURAL PRODUCTS FOR YOUR HEALTHY LIFE
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Webber Naturals ® Probiotic 5 Billion Vegan Gummies
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FOODS AND SUPPLEMENTS TO POWER UP YOUR HEALTH JOURNEY
Here’s a handy roundup of kids’ 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.
Bee pollen (P.30) has been shown to enhance immunity by increasing the immune system response against infection and disease.
Propolis (P.30) contains antimicrobial, antiviral, and antioxidant properties, and may play a role in alleviating allergies.
Magnesium (P.22) may help with stress management and high blood pressure.
Turmeric (P.22) may help reduce stress and anxiety, as well as inflammation.
Zinc (P.27) reduces ear infection frequency and speeds recovery.
Children’s probiotics (P.27) improve gut health and can help prevent issues with nutrient absorption.
Vitamin D (P.27) deficiencies are associated with higher infection rates and longer/more severe illnesses.
goodbye
We hope you enjoyed this issue of sage and gained some valuable insights into how to best prepare your little ones for the school year ahead—while still taking time to focus on your own health and happiness!
While there is still a touch of summer left to enjoy, we’re busy looking ahead to our October/November issue. In this next issue of sage, we’re focusing on healthy aging, bringing you the best tips to prepare yourself for the wonderful years that lie ahead.
And, as always, we’ll entice you with tons of tasty and nutritious recipes to keep you inspired for the bounty of the fall season.
Until then, we wish you a joyful September, full of family-filled fun!
Beautiful Smoother Skin
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