Summer 2017: Green Child Magazine

Summer 2017

A health & family focused digital publication & community

Herbal Healing Practical Kitchen Tips From Gadgets to Nutrition

Healthy, Seasonal Recipes 1

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Contents 6 Super Foods

Eight superfoods your child will happily try

8 Look Listen Read 10 Healing from the Heart

One family’s story of finding their calling through herbal healing

14 Nutritional Nuggets

Tips to manage anxiety through diet

16 Practical Kitchen Utensils

Four tips for the eco-conscious cook

18 Healthy, Seasonal Recipes 18 20 22 24 26 28 30 32 34 36 38

Mediterranean Farro Salad Farro Niçoise Salad Cherry Cobbler Everything’s Peachy Coconut Raspberry Cooler Enchanted Summer Dream Seared Salmon with Basil Lentil Gremolata Mashed Potatoes with Red Lentils & Kale One-Bowl Lentil & Lemon Ricotta Cake Edamame Spahetti with Pesto Red, White & Blue Pops

41 Guided Relaxation

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Publisher & Editor Amity Hook-Sopko

Creative Director Amanda Hearn

Advertising Director Jesse Kingston

Copy Editor

Megan McCoy Dellecese

Media & Other Inquiries

media@greenchildmagazine.com

Cover Photography Leslie Kerrigan

Contributors

Ashley Andrews Kristen Bocanegra Maggie Chilton, RHN Sarah House Abbey Sharp, RD Michelle Marine Landen McBride Maja Redlin Liza Huber Mellisa Dormoy, CH

Photography by Jill Wellington

Green Child is owned and published electronically by Fresh Green Media, LLC.

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Copyright 2017.

All rights reserved.

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8 Superfoods Your Child Will happily Try (Or be less likely to notice when you sneak them in!)

|by Ashley Andrews Superfoods are packed with essential nutrition. While a few of these foods aren’t exactly super-tasty to kids, others - like blueberries - have extreme kid appeal. And let’s be honest, sometimes we’re just looking for ways to sneak nutrition into our child’s diet.

Superfoods aren’t the sole solution for every health issue. Sometimes you have to nourish yourself beyond food. But diet is an important part of living a healthy lifestyle. Focus on eating a well-balanced diet full of superfoods and your family is less likely to experience vitamin deficiencies, dementia, heart disease and number of other serious health problems.

Here are some powerhouse foods your child will either enjoy, tolerate, or never know they’re hidden in their smoothie or dessert.

avocados

Most people are seriously deficient in raw fats. Avocados are rich in healthy fats, and they provide dozens of essential healthboosting nutrients, including fiber, folic acid, potassium, and B-vitamins. They also enable your body to more efficiently absorb

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fat-soluble nutrients, like alpha- and betacarotene and lutein from other foods.

blueberries

This small berry holds a high level of vitamins and nutrients, which is why blueberries are superstars among superfoods. They are particularly high in vitamin K, vitamin C and anthocyanins. New research is also showing that blueberries may protect against cognitive decline, including dementia, as well as cardiovascular disease.

hemp seed hearts

Hemp seeds are more than 30% fat - mostly from healthy Omega-3 and Omega-6 essential fatty acids. In addition to supporting heart health, omega fatty acids relieve skin dryness and irritation. Hemp seeds are also a great source of lean plant protein.

Toss them in a smoothie or sprinkle them on homemade blueberry muffins.

broccoli

Moms always tell kids to eat their greens, and in the case of broccoli it’s sound advice.

It’s no surprise that this cruciferous vegetable

is full of vitamins and minerals. However, many people are surprised to find broccoli is a great source of fiber. A diet high in fiber aids in digestive function and can help you feel full for a longer period after eating.

dark chocolate

Dark chocolate has many of the same beneficial qualities as coffee. Chocolate is derived from cocoa beans, which are known for having high levels of antioxidants. Dark chocolate is an excellent source of freeradical fighting polyphenols and flavanols.

Flavanols have also been shown to relax arteries and lower blood pressure. The higher the cocoa percentage is the more beneficial nutrients each bite will contain.

Photography by Jill Wellington

raw organic almonds

Many nuts provide a variety of health benefits, but almonds are a true superfood. Between high amounts of fiber, protein, vitamin E, magnesium and healthy unsaturated fats, almonds are an extremely nutrient-dense food. Health studies have shown eating almonds can lower bad cholesterol, lower blood pressure and reduce blood sugar levels.

The healthiest option is raw, unsalted, organic almonds. Avoid almonds that have been heavily salted or coated in a sugars.

quinoa

Despite what some fad diets try to lead people to believe, complex carbohydrates can be very beneficial for the body. Quinoa is considered a wheat-free supergrain that delivers a healthy dose of complex carbs, plus a whole lot more. This cousin of couscous contains significant amounts of protein, fiber, iron, lysine, and magnesium. It’s quickly become a diet staple for vegetarians that don’t get these nutrients from meat.

sumac

Sumac, a Middle Eastern spice, is the superfood most people have never heard of.

Based on ORAC (Oxygen Radical Absorbance Capacity), a formula for measuring antioxidant content, sumac is the superfood of all superfoods. It weighs in at an astounding 312,400 antioxidants per 100 grams. Used around the world for its healing properties, Sumac is anti-aging, anti-fungal, antioxidant, anti-inflammatory, and anti-microbial.

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look listen read Feeding the Whole Family

by Cynthia Lair

It can be a challenge to find a cookbook that actually includes recipes your whole family will eat. This book certainly fits the bill. You’ll find practical information on everything from breastfeeding, beginning babies on solid foods, food allergies and intolerances, raising healthy eaters, and the importance of sharing nourishing meals as a family. With more than 200 recipes this revised fourth edition teaches the basics of understanding a balanced whole-foods diet, from grains and beans to meat, dairy, fruits, and vegetables.

The Forest Feast for Kids

by Erin Gleeson

From Erin Gleeson’s gorgeous blog, The Forest Feast, comes this beautiful collection of recipes for kids. With seasonal, vegetarian recipes so simple, even children can make them.

With visual charts for common kitchen tools and cutting techniques, you’ll also find recipes for snacks, drinks, salad, sweet and even parties. Some kid-friendly vegetable-heavy favorites are Pepper Pesto Pizza and Kale & Black Bean Tacos.

The Other Baby Book: A Natural Approach to Baby’s First Year

by Deanna F. Cook

With stickers and punch-out pieces, your child will have everything he needs to set up a pretend farm. Gardening tools, plant markers, and a toy tractor for growing, and then they can peddle their wares with signs, price tags, and a shoebox cash register. Fruit and veggie punch-outs do double duty as props and templates to make adorable felt versions to fill up their baskets. Games and activities sprinkled throughout help kids learn while they play.

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Great British Bake Off Colouring Book

by Tom Hovey

If you’ve tuned into The Great British Bake Off (AKA “the most wholesome reality TV you’ll ever see”) with your family, this coloring book is a fabulous way to extend the fun and creativity. Color your way through 90 beautiful illustrations including all your favorite showstoppers and iconic bakes from the show.

Healthy Gut, Flat Stomach

by Danielle Capalino, MSPH, RD

FODMAPS (Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols) are sugars found in certain foods that can be hard to digest, and can cause discomfort, gas, and IBS symptoms. Some of the most nutritious foods around are high in these sugars, frustrating people who eat well but still have tummy issues.

With recipes for a 7-day menu plan, grocery lists, and the lowdown on the science behind a low-FODMAP diet and why it works, this book makes it easy to take control of your digestive health.

Nom Nom Paleo App Since the Green Child team started using Instant Pots, our love for Nom Nom Paleo increased exponentially. Combine the delicious meal plans with a programmable pressure cooker, and you’ve got streamlined dinners for days! With step-by-step photos, interactive guides, a customizable shopping list, and a 30-day meal plan, this app is an invaluable tool for Paleo foodies and culinary newbies alike!

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Healing from the Heart one family’s story of finding their calling through herbal healing Becoming a parent has a way of making us look at our lives through a whole new lens.

Doesn’t it sometimes seem like navigating the sea of choices we’re suddenly faced with is almost as overwhelming as suddenly having a little one to care for day and night?

One such company is Fabula Nebulae — a small, conscientious family business that makes skincare products for the whole family, to help naturally care for that delicate baby skin, and all of those boo-boos that pop up during childhood (and beyond).

We have to make decisions about the big things - like choosing the name that will fit just right, and feeding, sleeping, and diapering; but now even the everyday things like dry skin, a runny nose, and stinky armpits now warrant responsible decision-making!

Fabula Nebulae is mama-owned and family operated - and we do mean completely - from their product development to photographing, from their website to shipping! The family behind the the brand has poured love into their products, and they strive to create each concoction with great care — as if they were making them for their own children. After all, they are, and that’s how the products began.

“How do I choose non-toxic products that are healthier for everyone, but also do the job well?”

“How do I soothe everyday scrapes and bumps?”

“What will help prevent and treat diaper rash, and works with our cloth diapers?”

“How do I help when my child has frequent bad dreams?”

It’s wonderful to have a community to turn to, whether family, a local parenting group, or an online community & resource. As a publication, we take great pride in being a resource for parents, and we’re thankful to have the opportunity to learn about and connect with companies that meet the standards we care so deeply about — and that parents can trust.

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When trying to navigate caring for their own children’s ultra-sensitive skin, they discovered it was difficult to find high-quality, effective,

natural choices. While working in pediatrics and medical research, Pasaka decided to take a scientific approach. She poured so much trial and error into countless batches of salves until she hit upon the recipe that worked so well, not only for her own children, but for friends and family as well.

When their youngest was born, the family found themselves unexpectedly homeschooling, and Pasaka left her training and a full-time job to invest her efforts directly in the education of their three children. As the kids blossomed, so did the budding business. By word of mouth, the family’s natural skincare products gained a following enthusiastic enough to push the venture to become a true company.

Pasaka’s brother, Justinas, came on board, and with a lot of hard work Fabula Nebulae soon turned into a full-time, family affair.

She tells us how the products are carefully developed, “A background in science and 12

research commanded careful consideration of ingredients, thorough exploration of their qualities and, especially safety: meticulous testing and tweaking of recipes before finally sending them off to people we love with yet another note saying, ‘would you like to try this one as well?’ Sensitive skin and sensitive noses in our home required that the formulations be gentle, safe, mild, and as hypoallergenic as possible. For this reason, the base is almost always Quiet the Storm.”

“Most all our products have a story: Desert Rain came about when Mom wished forsomething lighter than Quiet the Storm for her hands. Monsters Away was mixed up in anexhausted effort to help our little boy make it through midnight nightmares. The Muscle and Joint Soother was made for Dad after a day cutting fields on the steep slopes in West Virginia made his back ache. Bumble Fairy Sun Dust, a fun balm with a happy scent and just a touch of glitter was mixed up for a sweet friend’s little girl who broke her arm and couldn’t go to school her very first day of kindergarten.”

“Fabula Nebulae products are made with much love, care, and precision. Everything from mixing, pouring, labeling, and shipping, to photography, web design, and communication, is done by our own hands. Our three kiddos are taught at home, but they also learn so much working alongside their family.”

Those lovingly family-made salves and solutions can now help your own little ones, too.

Whether they have sensitive skin or not, you may be surprised at the usefulness of the Fabula Nebulae line of products.

Take the adorably-named Monsters Away!

Good for kids age 2 and up, this blend of flowers and essential oils and can be used on your child’s chest or pressure points to reduce anxiety and calm their nerves at bedtime (you know, the time when monsters are most likely to strike!).

Whether it’s from the weather, teething, or just mysterious dryness, Fabula Nebulae’s Chapped Cheek Balm is one you’ll feel comfortable letting the whole family use. Including their calming salve, this blend helps soothe and protect, chapped faces.

But Fabula Nebulae’s ultimate product offers a solution we can all use. How often do we deal with our families’ general skin irritations, for real? All. The. Time. With a mix of flowers, butters, and essential oils, Salve to Quiet the Storm does it all. Apply it to scrapes, minor burns, eczema, cuts, chaffed skin, insect bites and stings (hello, summertime!), diaper rash, and even at every diaper change to help prevent diaper rash. Oh, and did we mention that it’s cloth diaper safe? (Although they wisely advise that you test it out on a small section of one of your diapers since many fac-

tors can affect your diaper’s absorbency.) This item seems like it would make a useful addition to any first-aid kit or medicine cabinet in our homes, doesn’t it?

And just in case we didn’t love the ethics and care behind all Fabula Nebulae does already, one of their core family principles is making sure they do their part to leave a better world for their children. That’s something we can all get behind.

To this point, every sale helps Fabula Nebulae give back to Bee Informed, a non-profit organization that studies bee populations and health on a large scale, and analyzes the pooled data in an effort to better understand honey bee decline. As Fabula Nebulae states, “Their mission and efforts align closely with our values, our personal concerns, and our products. When you purchase our products, you join us in supporting their important work.”

And isn’t that what community is all about?

Whether it’s a parenting community where everyone shares ideas and support, or simply individuals who come together to try to make the world a better place, it’s companies like Fabula Nebulae that help us all make safer choices for our families... and for the families around us.

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Nutritional Nuggets Maggie Chilton, RHN answers your questions!

Question: Any mind-body tips for a child suffering from anxiety?

I think it’s safe to say we all suffer from anxiety, stress, and even depression at some point in our lives. These issues can stem from a childhood experience if not dealt with promptly. That’s why it’s essential to help your child deal with anxiety or trauma as it comes up.

Anxiety can be caused by many different factors: a need to please the teacher, a fear of failing a test or not being “perfect” in the eyes of a well-meaning parent, etc. For long-term stress, such as sadness, this can turn into depression or an anxiety disorder, affecting the immune system.

What does an anxious child look like? Take the time to tune in and be present with your child.

Take notice of any changes in behavior from when at school to when at home or on vacation.

He could be jumpy, tearful, or he may just look worried more than usual. She may toss and turn in bed at night, unable to rest. He could be overly concerned for his safety at school, or you may notice a change in his appetite or weight.

Here are some basic guidelines for supporting anxiety nutritionally:

1. Eliminate sugar from your child’s diet. Refined sugar and high fructose corn syrup are highly addictive and can cause huge spikes in energy and huge crashes in mood. Sugar affects your child’s brain by interacting with neurotransmitters, which are chemicals that send signals between nerve cells. Specifically, it interferes with dopamine, a neurotransmitter whose functions include increasing feelings of pleasure and wellbeing, and allowing normal sleep patterns. Children who regularly consume high amounts of sugar may be at risk for poorer sleep, leading to more daytime fatigue and anxious behaviors. In addition, large quantities of sugar can cause anxiety when dopamine’s activities are suppressed.

Sugar also depletes essential vitamins and minerals such as magnesium, manganese, B Vitamins and Vitamin C (which we cannot make within our bodies and must get from outside sources) – these essential nutrients are required for the synthesis of neurotransmitters in the brain.

2. Increase protein intake. Protein is the key to stabilizing blood sugar levels and should be consumed at every meal. Think organic, grass-fed meats, whole eggs, nuts, and seeds.

If your family is vegetarian, choose nuts and nut butters (think raw cashews, almonds,

As a Registered Holistic Nutritionist (RHN), Maggie specializes in hormone balancing and digestive health. Maggie’s passion for real food and continual dedication to motivate, inspire and empower women in particular, has led her to connect with clients on an international scale.

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macadamia and only use organic peanut butter), quinoa, beans in moderation (black, pinto, white, kidney) hummus, green peas, chickpeas, leafy greens are a fabulous source (think broccoli, spinach), hemp seeds, chia seeds, seeds (sunflower, poppy, sesame), and nut milks (unsweetened). Stay away from tofu and soy, as they are likely genetically modified and will add stress to the body.

3. Drink plenty of water. A dehydrated body can induce anxiety. The body experiences the dehydration at a molecular level, and it sends signals to the subconscious that our survival is threatened. Eight glasses of fresh water a day is ideal.

4. Start a daily probiotic routine. The gut brain connection has a huge impact on mood, anxiety and depression. By altering the gut bacteria in a positive way, we can support GABA (Gamma-Aminobutyric acid). GABA plays a major role in conditions such as anxiety disorders and irritable bowel syndrome.

Choose a probiotic that contains high quality ingredients, not necessarily billions of

colony forming units (CFU’s). A therapeutic dose is around 10 billion CFU. Make sure they come in a dark glass bottle and keep them in the fridge.

5. Increase healthy fats. Studies show healthy young people who increased their Omega-3 fat intake displayed a marked reduction both in inflammation and anxiety. Add more avocados, coconut oil and coconut products, raw nuts, extra virgin olive oil, grass fed organic butter or ghee, and wild fish such as salmon.

Finally, lifestyle factors should be taken into consideration. Make sure your child is getting enough sleep and sunlight. A fun practice to introduce your child to is grounding, or walking barefoot on grass to allow the earth to absorb negative energy from the body. Practice meditation and yoga with your children, this will be important bonding time for both of you.

If you feel your child may need an herbal option to help deal with anxiety, chamomile, valerian root, and skullcap are herbal options you can discuss with your Naturopath or nutritionist.

*This article is intended for general use only. It is not meant to treat or diagnose any health condition. This article is not meant to replace medical advice.

The ideas and suggestions in this article are intended to supplement, not replace, the advice of a trained medical professional. Consult your physician, Naturopath or Nutritionist before adopting any of the suggestions. The author disclaims any liability arising directly or indirectly from the advice shown here. 15

4 Practical Kitchen Utensils

for the eco-eonscious cook

|by Kristen Bocanegra

Momme Meals

If you are selective about where your food comes from and how it is grown then the utensils you use to prepare it should be just as important. A small addition or a simple swap can turn any kitchen into a more earth-friendly, health-conscious food space. Here are five ideas to get you started down the path to eco-culinary nirvana:

cast iron The days of the covered wagon may be behind us but the brilliance of cast iron is back in the hands of the today’s home cook. A throw-back, yes, but one that still has a place at the table ‌ or should I say stove. A well-seasoned cast iron pan will last a lifetime and offers a relatively non-stick surface without adding any chemical residue to your food. Although it is a heavier alternative to stainless steel, the cook surface holds heat brilliantly and the cost is beyond affordable.

glass storage containers

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Kick your plastic containers to the curb once and for all and replace them with a glass alternative. Not only do glass containers provide safer storage for all your foods they offer an excellent visual of what is inside. Less guessing means more eating. Glass Ball jars are relatively inexpensive (can be purchased by the dozen at Target), are easy to clean, and can store anything from seeds, flours and nuts to soups, stews, and fresh berries. If you are using glass contain-

ers for frozen storage, be sure to leave enough room at the top for any liquids to expand and select those that are freezer safe and have a wide mouth for easy removable when reheating.

unbleached parchment paper Just because aluminum is the most prevalent element in the earth’s crust does not mean that it should be touching our food. Keep aluminum foil out of your kitchen and welcome in unbleached parchment paper. Not only is it OK to compost but the non-stick surface makes it an excellent sheet pan liner for cooking everything from cookies to roasted vegetables. Fold a large piece in half to make the perfect cooking pouch for fish, chicken, or vegetable or roll it into a cone and use as a pastry bag or a treat holder for kids.

wooden cooking utensils A good wooden spoon is more like an appendage, just ask any Italian grandmother. Unlike their silicone, plastic or metal counterparts, wooden cooking utensils work on all surfaces, are safe with all foods, and have been known to last more than most marriages. Stick with bamboo for the most eco-friendly of the bunch. Not only is bamboo more sustainable than other hard, durable woods like maple and beech, but its antimicrobial properties also help keep it clear of bacteria.

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Farro-out recipes |recipes by Sarah House

for Bob’s Red Mill Test Kitchen

Baked or fried eggplant is the key to taking this salad from delicious to spectacular!

Mediterranean Farro Salad Ingredients: • 1 cup Organic Farro • 3 cups Water • 1 cup Eggplant cubed, cut into 1/2-inch cubes • 1 Oil for frying • Salt as needed • 1/2 cup Red Onion diced

• • • • • • •

1 cup Tomatoes seeded and diced 1-1/2 cups Cucumbers seeded and diced 1/4 cup Lemon Juice 2 Tbsp Olive Oil 1/2 cup Parsley chopped 1/4 cup Mint chopped 1/4 cup Dill chopped

Directions: 1. Prepare farro using the direct or quick-cooking method. Drain and let cool.

2. Cut eggplant into 1/2-inch cubes. Spread cubes on several layers of paper towels and lightly salt. Let sit for about 15 minutes to extract any excess water from the vegetable.

Blot cubes dry.

3. Heat 1/2-inch oil in a heavy skillet. Fry eggplant cubes in batches, stirring often to brown all sides. When dark brown, remove eggplant from oil and drain on paper towels.

Season with salt, if desired.

4. When cool, toss farro with vegetables, lemon juice, olive oil and herbs. Serve chilled or at room temperature.

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Farro-out recipes Riffing on the traditional French salad, our version of Niçoise incorporates hearty farro dressed in a delicate springtime herbs in addition to the usual capers, olive oil, and lemon. In need of a gluten-free option for our farro niçoise salad? Try sorghum or sweet brown rice in place of farro.

Farro Niçoise Salad Ingredients: • • • • • • • • •

1 cup Organic Farro 3 cups Water 1/2 tsp Salt 1/4 cup diced Shallot 1/4 cup minced Parsley 2 Tbsp minced Chives 2 Tbsp minced Tarragon Zest of one Lemon about 1 Tbsp 2 Tbsp Lemon Juice

• • • • • • •

1 Tbsp Capers 1 tsp Dijon 1/3 cup Extra Virgin Olive Oil 8 Tomato Wedges 4 Hard-Boiled Eggs sliced 1 cup pitted Niçoise or Kalamata Olives 1 lb blanched and cooled Green Beans see below*

Directions:

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1. In a 2-quart pot, bring water and salt to a boil. Add farro, reduce heat to a simmer, and cook until soft, about 30 minutes.

Drain off hot water, rinse thoroughly with cold water, and drain well. Store chilled until ready to serve.

2. In a blender or food processor, combine shallot, herbs, lemon zest and juice, capers, and Dijon mustard. Process into a rough paste then, with the machine running, slowly stream in the olive oil. Continue to process until the oil is evenly incorporated and emulsified.

3. Toss cooked and cooled farro with the dressing. Place dressed farro on a main serving platter or individual serving

plates and decorate with tomatoes, eggs, olives, and green beans.

Special Notes To blanch green beans, bring a large pot of salted water to a rolling boil.

While the water comes to a boil, set out a large bowl of ice water. Place the cleaned and trimmed green beans in the boiling water and let cook until tender and bright green, about 2 - 3 minutes. Immediately remove the beans from the boiling water and plunge directly into the bowl of ice water to stop the cooking. Let the beans sit in the ice water until cool to the touch, 3 – 5 minutes. Drain thoroughly and serve.

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smoothie bowls |recipe by Abbey Sharp, RD

for Beautiful Smoothie Bowls

This dairy-free, gluten-free smoothie bowl offers the flavors of your favorite summer dessert without the guilt. Ripe, sweet cherries are puréed with wholesome oats and baking spices to yield a healthy cherry cobbler in a bowl.

Cherry Cobbler Bowl Ingredients:

Directions:

• • • • •

1. Combine all smoothie bowl ingredients in a blender jar and blend until smooth and no chunks remain.

2. Pour into a bowl and add toppings.

• • • • •

2 Tbsp rolled oats 1 tsp flaxseed 1⁄2 frozen banana 11⁄2 cups cherries 1⁄4 cup unsweetened almond or other 1⁄4 cup whole pecans 1⁄2 tsp hemp hearts 2 Tbsp granola 3 fresh cherries, pitted and halved 1⁄2 tsp cacao nibs 1 small banana, peeled and sliced

Toppings: • • • •

1⁄4 cup whole pecans 1⁄2 tsp hemp hearts 2 Tbsp granola 3 fresh cherries, pitted and halved 1⁄2 tsp cacao nibs • 1 small banana, peeled and sliced 22

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smoothie bowls |recipe by Michelle Marine

for Beautiful Smoothie Bowls

This is the perfect summer pick-me-up. Fresh peaches and berries make a delicious combination, and the addition of chia and hemp seeds add a superfood punch you will love.

Everything’s Peachy Bowl Ingredients:

Directions:

• • • •

1. Combine all smoothie bowl ingredients in a blender jar and blend until smooth and no chunks remain.

2. Pour into a bowl and add toppings.

2 cups frozen peach chunks 1 frozen banana 1⁄4 cup plain whole milk yogurt 1 Tbsp local honey

Toppings: • 1⁄2 cup blackberries 1⁄4 cup blueberries • 2 Tbsp almond slivers 1 tsp chia seeds • 1 tsp hemp seeds

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smoothie bowls |recipe by Landen McBride

for Beautiful Smoothie Bowls

Raspberries have a tendency to be a bit sour if they’re not perfectly ripe. The addition of sweet cherries balances out any tartness and gives it a mildly sweet and complex flavor. A true “breakfast of champions.”

Coconut Raspberry Cooler Bowl Ingredients:

Directions:

• 1 can full-fat coconut milk • 2 cups frozen raspberries • 1 cup frozen sweet cherries 1 tsp fresh lime zest • 1⁄4 cup cold water • 1 tsp local honey (optional)

1. Combine all smoothie bowl ingredients in a blender jar and blend until smooth and no chunks remain.

2. Pour into a bowl and add toppings.

Toppings: • • • • •

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1⁄4 cup granola 2 Tbsp toasted pepitas (pumpkin seeds) 2 tsp raw millet 1⁄2 kiwi, peeled and sliced

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smoothie bowls |recipe by Maja Redlin

for Beautiful Smoothie Bowls

This smoothie bowl will turn your normal day into an enchanted day. No matter if you eat it during summer or give it a try during winter, this smoothie will animate body and soul and give you the perfect start into your day! It’s full of important nutrients and is a great energy source to enchant your morning into a summer dream.

Enchanted Summer Dream Bowl Ingredients:

Directions:

• • • • • • • • •

1. Combine all smoothie bowl ingredients in a blender jar and blend until smooth and no chunks remain.

2. Pour into a bowl and add toppings.

1 banana, peeled 1 apple, peeled and cored 3⁄4 cup frozen strawberries 1⁄2 cup frozen raspberries 1⁄2 cup frozen blueberries 1 date, pitted 1 Tbsp chia seeds 1 Tbsp agave syrup 1 tsp flaxseed oil

Toppings: • • • • •

1 Tbsp ground coconut 1 tsp dried, sweetened cranberries 2 Tbsp blueberries 1 strawberry, sliced 1⁄4 cup mixed nuts1 tsp flaxseed oil

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Inspired Dishes |recipe by Canadian Lentils Seared paprika salmon fillets are paired with a unique twist on a traditional Italian gremolata. The basil, garlic, and lime paired with the lentils bring a fresh hit of flavour and earthy depth making it a great partner to a range of savoury dishes, or to enjoy simply on its own.

Seared Salmon with Basil Lentil Gremolata Ingredients: • • • • • •

1 1/2 cups (375 mL) cooked green lentils 1/2 cup (125 mL) chopped fresh basil 2 limes, zest and juice 2 garlic cloves, minced 1/4 cup + 2 Tbsp (90 mL) canola oil to taste, salt and pepper

• 4 (4 oz/125 g) salmon fillets, deboned • 1 tsp (5 mL) paprika

Directions: 1. Combine lentils, basil, lime zest, garlic, and 1/4 cup (60 mL) oil in a small bowl. Season to taste with salt and pepper. Reserve.

2. Season one side of the salmon with paprika, salt, and pepper. Heat a medium pan on medium-high heat. Add 2 Tbsp (30 mL) of oil and add the salmon, seasoned side down.

Season the other side with salt and pepper.

Cook on first side until golden brown, then flip to continue cooking until desired doneness. Remove from pan and squeeze lime juice on each fillet.

3. Place cooked fillets on individual plates or on a sharing platter and top with the

prepared basil lentil gremolata. Serve immediately.

The Lentil Gremolata can be made well in advance and is a great option as a simple side dish!

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Inspired Dishes |recipe by Canadian Lentils

Seared paprika salmon fillets are paired with a unique twist on a traditional Italian gremolata.

The basil, garlic, and lime paired with the lentils bring a fresh hit of flavour and earthy depth making it a great partner to a range of savoury dishes, or to enjoy simply on its own.

Mashed Potatoes with Red Lentils & Kale Ingredients: • 2 lbs (about 3 large) russet potatoes, peeled and diced • 1⁄3 cup (85 mL) red lentils • 1 garlic clove, peeled • 4 kale leaves, stems discarded, thinly sliced • ½ cup (125 mL) milk or half & half

• ¼ cup (60 mL) butter • ¼ cup (60 mL) freshly grated parmesan • freshly ground black pepper, to taste

Directions: 1. Cover potatoes with water and bring to a everything well and return the mixture to boil in a medium pot. Reduce heat, add the the pot. lentils and garlic, and simmer for 20 minutes 3. Add the milk and butter and roughly mash or until the potatoes are very tender. with a potato masher. Add the parmesan 2. Remove from heat and add the kale leaves. cheese and black pepper and mash again.

Let stand for 5 minutes or until the kale 4. Serve immediately or keep warm until you is tender but still bright green. Drain are ready to eat.

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Inspired Dishes |recipe by Canadian Lentils A simple and tasty one-bowl cake, with the added nutrition of red lentils. Full of flavour, it’s a light and lovely dessert, especially when served with your favourite seasonal fruit and whipped cream.

One-Bowl Lentil & Lemon Ricotta Cake Ingredients: • • • • • •

1/2 cup (125 mL) unsalted butter, softened 1 cup (250 mL) granulated sugar 3 large eggs, room temperature 1 1/4 cups (310 mL) all-purpose flour 1 cup (250 mL) split red lentils puree* 1 cup (250 mL) ricotta cheese

• • • • • •

1 lemon, juice and zest 1 Tbsp (15 mL) baking powder 1/4 tsp (1 mL) salt whipped cream seasonal fruit icing sugar (optional garnish)

Directions: 1. Butter and flour a 9 or 10-inch (22 or 25 cm) spring form pan. Place the rack in the lower third of the oven, and preheat oven to 375˚F (190˚C).

2. With a spoon, or in the bowl of a stand mixer, fitted with a paddle attachment, cream together butter and sugar on high speed until light and fluffy, about 2 minutes.

Stop to scrape down the bowl a few times.

3. On the lowest speed, add eggs, one at a time, scraping the bowl well after each addition.

4. Slowly add flour, lentil puree, ricotta, lemon zest and juice, baking powder, and salt. Mix on low speed for 1 minute. Stop to scrape the bowl once or twice.

5. Scrape the batter into the prepared pan and bake for 30-35 minutes, until the cake is golden and the sides start to pull away

from the pan. The cake is also done when a toothpick is inserted in the middle and comes out clean.

6. Cool in the pan on a wire rack for 15 minutes. Remove the sides of the pan and let the cake continue to cool completely on the rack.

7. Sift icing sugar over the cake and serve with seasonal fruit and whipped cream.

Make Lentil Puree: Place cooked, or rinsed & drained canned lentils into a food processor. For every 1 cup of lentils, add ¼ cup water. Blend to make a smooth purée with a consistency like canned pumpkin.

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Edamame Spahetti with Pesto |recipe by Explore Cuisine

Ingredients: • • • • • • • • • • • • •

1 c. kale - tightly packed 1 c. cilantro - tightly packed ¼ c. slivered almonds - toasted 1 garlic clove 1 small serrano chile - seeded 1 T. lime juice ¼ t. kosher salt ½ c. olive oil Blend first seven ingredients in a food processor then stream in olive oil.

1 package Explore Cuisine Edamame Spaghetti – cooked, drained 1 large carrot - sliced into ribbons with vegetable peeler ¼ c. shredded coconut - toasted cilantro sprigs

Directions: 1. Blend first seven ingredients in a food processor then stream in olive oil.

2. Toss Explore Cuisine Edamame Spaghetti with pesto. Fold in carrot and coconut. Garnish with cilantro. Serve

Photography by Lori Stokoe 36

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red, white & blue pops

|recipe by Liza Huber Sage Spoonfuls These red, white and blue popsicles are the perfect treat for Summer. Frozen layers of blueberry, yogurt and strawberry combine to make a delicious treat your kids will love!

Ingredients: • 4 slices of banana • wood popsicle sticks • 1 cup blueberries

• 1 cup vanilla yogurt (can be dairy or non-dairy) • 1 cup strawberries

Directions:

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1. Place 1 banana slice into the bottom of each jar and put a popsicle stick into each.

2. Blend the blueberries until smooth and fill each jar partially with the mixture. Place jars into the freezer for 20 mins so the layer can freeze.

3. Add a layer of the vanilla yogurt evenly into each jar and freeze for 20 minutes.

4. Blend the strawberries until smooth and add in an even layer to each jar.

5. Place jars back into the freezer for 2 hours until frozen solid.

6. When you’re ready to serve, just run the jar under warm water for 10 seconds to release the popsicle – enjoy!

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guided relaxation

“Thankful Turtle ”

This issue’s guided imagery meditation is all about gratitude. Read the imagery in a relaxed voice but place joyful emphasis when needed.

Let’s take a moment and simply feel happy and thankful before we drift off to sleep. Noticing what we appreciate makes our hearts feel so very full. It also gives us deep peace and joy!

So, get comfortable, and when you’re ready, close your eyes. Let your body sink into your bed. Allow yourself to just relax naturally. Take in a few deep breaths and exhale slowly, as you begin to relax your body fully.

Imagine an extremely cute and cuddly little cartoon turtle. He’s not a real of course – but I am sure you can see him very clearly in your mind.

He can stand on his back legs and he has little turtle flippers, big eyes, a funny nook nose and a silly smile. You see a twinkle in his eye! This is the Thankful Turtle. Isn’t he adorable?

The Thankful Turtle is here to remind us of all the things we have to be thankful for, even when our days are sometimes rough.

First of all, the little happy turtle reminds you that you woke up this morning! Yes! Thank goodness you woke up to a beautiful day of life – a life that holds adventure and many surprises.

You think to yourself how very thankful you are that you simply woke up and had the opportunity to experience the day. You also learned things

with Mellisa Dormoy of Shambala Kids

today… maybe your day was wonderful. Maybe it was difficult. But either way, you know more today than you did yesterday. The Thankful Turtle reminds you that you can be grateful for all life’s lessons - great and small. For that, he does a little happy dance and you feel happiness dance into your own heart.

Thankful Turtle looks at you with a gleam in his eyes now and smiles as he looks up at your strong body. You’re reminded that your body has moved and breathed for you today. Your body is truly a miracle! You imagine your hands and feet and how active they’re been today in doing all you’ve done.

It’s so wonderful to experience all the things you’ve experienced today and the places you’ve been. Even if you’ve stayed home today, you have still travelled many places in your imagination, right? You’re thankful for this! Thankful Turtle does another little happy dance and that makes you giggle. He reminds you of all there is to be grateful for in life… big things and small things.

Thankful Turtle reminds you about your family and friends who care deeply for you. These people love you just because you are you! You feel so good in your heart knowing that you are loved and cared for. Life is so much better when we take time to be grateful for all we have and all we experience. When you’re ready, you can open your eyes and give your body a big stretch. Or let yourself drift off to restful sleep.

For more meditations and guided relaxation audios, visit Shambala Kids online.

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