FOOD Warm Up Well — W I N T E R 2 014 —
Inspired by Chef Nick Johnston of Nature’s Fare Markets
WARM ROASTED APPLE & MILLET SALAD I love eating apples in the winter, especially when they are served warm. The warmth imparts a great texture and intensifies the sweet and sour flavours. Combined here with some other great winter ingredients such as Brussels sprouts and nuts, this makes a great side dish for any meal or a light lunch. SERVES 4
Brussels Sprouts are tiny bundles of cancer-fighting goodness. They are rich in vitamin C and vitamin K. They are high in nutrients including folate, manganese, vitamin B6, dietary fiber, choline, copper, vitamin B1, potassium, and phosphorus. Honey is nature’s oldest sweetener and natural remedy. Natural unpasteurized honey has anti-bacterial and anti-fungal properties, adding in immune and digestive health. It is also contains a wide array of antioxidants, minerals, and vitamins.
Ingredients 1 cup 1 cup 1 cup ½ cup ¼ cup 1 cup 1 cup 1 tbsp ¼ cup ½ cup 2 tbsp 1 tsp ½ tsp
granny smith apples, sliced Brussels sprouts, quartered endive, finely sliced pecans, roughly chopped green onions, sliced millet NATURE’S FINEST arugula dijon mustard MAISON ORPHÉE honey SILVER STAR grapeseed oil BORGES lemon juice SANTA CRUZ salt NATURE’S FINEST pepper NATURE’S FINEST
Directions Bring millet and 2 cups water to a boil in a medium saucepan. Reduce heat to low and cover. Once water has been absorbed into the millet, remove from heat and let stand. Put 1 tbsp of oil and Brussels sprouts into a large pan. Cook on medium heat for about 10 minutes, or until tender. Add endive, pecans, apples, and green onions. Cook for another 5 minutes. Add the cooked millet and mix well. Remove from heat. Blend mustard, honey, 1 tbsp oil, and lemon juice in a blender. Toss arugula and millet mixture with dressing. Season with salt and pepper. Serve warm.
Gluten-Free
Vegetarian
NORTH AFRICAN BEEF TAGINE
Tagine is a traditional North African stew, named after the ceramic pot that is used to cook it. Large pieces of succulent meat, vegetables, and spices blend fantastically in this modern take on a classic dish. SERVES 4
Dates are rich in minerals, and soluble fiber making them useful for general wellness, relieving constipation, treating anemia, and seasonal allergies. Their natural sugar and mineral content make them a perfect snack option when you need a little energy pick up. Garlic is one of nature’s oldest remedies. It has many antibacterial and anti-viral properties making it an excellent immune system support and treatment against cold & flu. It is also proven successful in treating cardiovascular issues such as high blood pressure and cholesterol.
Ingredients 1 kg
½ tsp
beef roast TWO RIVERS MEAT
1 cup 2 cups 2 cups 2 cups ¼ cup ½ tsp
(use a larger cut that can be chopped down into smaller pieces) dates butternut squash carrots onions garlic cloves cumin NATURE’S FINEST
½ tsp ½ tsp
NATURE’S FINEST
½ tsp
cinnamon
allspice NATURE’S FINEST
½ tsp
ground clove NATURE’S FINEST
2 cups 1 1 litre
tomatoes lemon, halved beef stock IMAGINE FOODS
1 tbsp ½ tsp
ground ginger NATURE’S FINEST
cayenne
salt NATURE’S FINEST pepper NATURE’S FINEST
¼ cup
olive oil MAISON ORPHÉE
NATURE’S FINEST
½ tsp
coriander NATURE’S FINEST
Directions Chop the beef and vegetables into large chunks, about 2" x 2". Heat oil in a large pot over high heat. Add beef, carrots, onions and squash in the pot and cook for 15 minutes, stirring constantly. Add whole garlic cloves and all spices. Cook until aromatic (about 10 minutes). Reduce heat to medium. Add tomatoes, lemon, beef stock, and dates and bring to a simmer. Remove from heat. Transfer to a deep oven proof dish. Bake in 275° F oven for about two hours. (Cooking in a slow cooker also works well.) Stir occasionally. Serve alone or over quinoa or rice. Gluten-Free
Dairy-Free
FIG, CARAMELIZED ONION & MINT JAM
Serve with crackers, add to a cheese plate or even serve alongside your holiday turkey. This savory jam is a great centerpiece dish for the holidays. It also makes a great gift when presented in an attractive jar tied with ribbon.
Figs are a highly concentrated source of minerals, vitamins, omega fatty acids, and anti-oxidants. They have often been used as a treatment for sexual dysfunction, constipation, indigestion, piles, diabetes, cough, bronchitis, and asthma. Apple Cider Vinegar contains over 90 different nutrients, including potassium, calcium, magnesium, copper, and iron. One of the main components – acetic acid – caused a release of energy from fat and carbohydrates, which can contribute to weight loss.
Ingredients 2 cups 2 cups 1 cup 1 cup 2 tbsp 2 tbsp 1 tsp ½ tsp 2 tbsp
dried figs NATURE’S FINEST red onion water brown sugar EVERLAND butter D DUTCHMEN apple cider vinegar BRAGGS sea salt NATURE’S FINEST black pepper NATURE’S FINEST fresh mint
Directions Thinly slice the red onion and roughly chop the dried figs into small pieces. Melt butter in a small saucepan over medium-low heat. Add the onion and cook until soft and creamy in texture. Add the figs and the remaining ingredients, except for the mint. Raise the heat to medium. Cook until the liquid is simmering. Continue cooking until the liquid is absorbed by the dried figs. Once the liquid is almost gone, remove from the heat and lightly blend the mixture with a hand blender. Roughly chop the mint and stir into the jam. Serve warm or store for later by freezing or canning.
Gluten-Free
Vegetarian
PUMPKIN SPICE SWISS ROLL
This twist on a classic dessert will become an instant holiday tradition. The creamy pumpkin filling rolled inside the light and fluffy sponge cake makes for an incredible combination. And the crunchy pecans add great textural complexity. MAKES 12 SLICES
Pumpkin contains no saturated fats or cholesterol, and 100 grams is only 26 calories. It is rich in dietary fibre, anti-oxidants, minerals, and vitamins. It is particularly high in Beta carotene which converts to vitamin A in the body, and the potent anti-oxidants zea-xanthin. Spelt is one of the oldest natural grains known to man. It is botanically related to other wheats and has a nutty flavour. Use as a substitute for whole wheat flour in muffins, breads and cereals. It is lower in gluten content than wheat, making it a healthier option for those who are lowering gluten intake.
Ingredients Filling 1 cup ¼ cup 1 ½ cup 1 cup 1 tsp 1/3 cup ¾ cup
Sponge Cake brown sugar butter cream cheese icing sugar pumpkin pie spice pumpkin puree pecans, roughly chopped and toasted
3
eggs
¼ cup
evaporated cane sugar
¼ cup + 2 tsp
spelt flour
¼ cup + 1 tbsp
tapioca starch
½
lemon, zest and juice
3 tsp
pumpkin pie spice
Directions Filling Mix brown sugar and butter in a bowl with an electric mixer until fluffy. Mix in cream cheese, icing sugar, cinnamon, and nutmeg and until smooth. Add pumpkin puree and mix until evenly incorporated. Sponge Cake Pre-heat oven to 375° F. Sift all dry ingredients together. Whisk eggs and granulated sugar together until thick. Mix in lemon juice and zest. Gently fold dry ingredients into egg mixture. Pour onto a baking sheet lined with parchment paper and level the batter with a spatula. Bake for 12 minutes. Cool to room temperature. Assembly Place a piece of parchment on top of the sponge and flip over. Remove the parchment paper. Evenly spread the filling over the sponge. Sprinkle with chopped pecans. Roll the sponge into a log. (Use parchment paper to prevent tearing as you roll.) Use the remaining filling to frost the outside, sprinkle with more nuts, or simply dust with icing sugar. Gluten-Free
Vegetarian
Avoid Winter Blahs Everyone has heard of the winter blahs – the depressed feelings that come hand in hand with shorter days and cooler temperatures. For some people, the changing seasons often are accompanied by decreased energy levels and a more negative outlook. This change in behaviour could be the result of Seasonal Affective Disorder, or SAD. A type of depression related to seasonal patterns, SAD causes feelings of hopelessness, loss of interest in previously enjoyed activities, sleeplessness, appetite changes, weight changes, difficulty concentrating, agitated behaviour and thoughts of death or suicide. Seasonal Affective Disorder (SAD) can be caused by changes to the circadian rhythm of the body, or its biological clock. Changes in the amount of daily sunlight can disrupt the body’s natural rhythm and cause seasonal depression. SAD may also be caused by changes in hormones like serotonin and melatonin. Less sunlight can cause some people’s serotonin levels to drop substantially and melatonin levels to increase. Serotonin is necessary for creating feelings of happiness and melatonin is responsible for helping our bodies go to sleep, so an alteration in these two hormones can easily cause feelings of depression, lack of energy, and low motivation for daily activities. Females are more likely to experience SAD then males, and more young people live with SAD than older adults. People with SAD in their family are more likely to feel the effects of the seasons than those with no family history. Those with a history of clinical depression will likely notice
symptoms of SAD, and people who live far from the equator have a greater chance of feeling the effects of SAD.
One of the most effective cures of SAD is light therapy. Doctors recommend that individuals with SAD expose themselves for at least 15 minutes per day with light from bulbs that simulate the sun. Studies have shown that light exposure helps as many as three quarters of SAD patients. Exercise is another great way to combat the effects of SAD; physical activity boosts endorphins and serotonin levels. Exercising outdoors is ideal as it allows for exposure to the sun at the same time. Individuals with SAD should avoid stimulants like coffee and sugar as they force the body into unnatural states of high and low and can cause spikes in serotonin levels. Setting manageable and attainable goals can help SAD sufferers to create routine. Seasonal depression can cause days to blur together, so setting goals for each day can provide distinction and meaning for each day. Finally, supplementing with St. John’s Wort may help to alleviate some of the symptoms of SAD as it contains hypericin, which interferes with the chemical that causes depression.
5-HTP
Vitamin D
by Natural Factors
by Prairie Naturals
5-Hydroxytryptophan (5-HTP) is an amino acid that is the intermediate step between tryptophan and the important brain chemical serotonin. Since 5-HTP is not present in significant amounts in a typical diet, taking a supplemental form can be very beneficial. The human body manufactures 5-HTP from L-tryptophan, a natural amino acid found in most dietary proteins.
Known and the sunshine vitamin, Vitamin D plays a critical role in many of the body’s systems. New research has shown it may be helpful in the prevention of depression and overall feelings of wellbeing.
Relora
Critical Omega
by Trophic
by Renew Life
Relora contains Phellodendron amurense and Magnolia officinalis, and works with your body’s hormones. It helps reduce levels of cortisol and increase levels of DHEA, which help regulate the stress response in our systems.
Essential fatty acids have been called “food for the brain” for many years and recent research is proving how. Cell membranes are made up partly of omega-3’s. It is possible that increasing the omega-3 levels makes it easier for serotonin – a chemical that carries messages from one brain cell to another – to pass through cell membranes.
Sam E
St. John’s Wort
by NOW
by Botanica
S-adenosylmethionine, a compound naturally occurring in the body, is a critical component of many biochemical reactions, including those that affect brain biochemistry and joint health. It is also necessary for the synthesis of neurotransmitters, playing an integral role in mood regulation.
Research has shown that St. John’s Wort extract may support positive emotional health with users experiencing fewer instances of feelings of sadness and hopelessness as well as better sleep, without the side effects common to antidepressant drugs.
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