The Good Life - Making the Most of Summer

Redefining beautyfrom the

“Regularly add collagen to your diet.” Why?

When it comes to feeling good and looking good, I am going to share my secret weapon… it is called Total Body Collagen™. Collagen hydrates our skin, reducing wrinkles and giving us that plump youthful glow, healthy hair, and skin.

– JULIE REIL , MD and Beauty Expert

Now that your garden is growing and local produce is at its peak, it’s time to think ahead to the harvest—especially if you plan to preserve your delicious seasonal edibles.

JULY & AUGUST 2023

SPECIAL EVENT

Kamloops Grand Opening Celebration

Join us for our 3-day Grand Opening Celebration

• exclusive giveaways

• product samples featuring local Kamloops-based brands

• special savings on products throughout the store

August 17–19 | Kamloops

LET’S TALK: BACK TO SCHOOL

Picky Eating

Caitlyn will discuss what specific nutrient deficiencies to look out for in children, symptoms associated with these deficiencies and ways to get these nutrients in your picky eater via foods, supplements and more.

SPEAKER : Caitlyn Vanderhaeghe, B.A, B.Ed.

August 22 | Instagram Live

OOPS!

Last issue, the Living Alchemy Black Garlic Alive product shown on page 4 on the Get the Good Stuff page contained an error in the caption. It should say that a benefit of the product is to “reduce inflammation.”

MORE EVENT DETAILS: naturesfare.com/upcoming-events

The health and wellbeing of our customers is central to our mission. We believe that learning how to live your healthiest life should be accessible to everyone. That’s why our Wellness Talks are made available for free to everyone.

Dates subject to change.

Marketing Director Stephanie Thatcher

Content Manager Chantelle Nuttley

Creative Director Janna Payne

Copy Editor Marilyn Fransen

GOOD STUFF

SUPPLEMENT

Zen mode activated

Summer is supposed to be all about slowing down and soaking up the ‘chill’ vibes, but with work, family visits and trips, it’s also a time when there’s a lot going on. Living Alchemy’s Stress Less helps you feel calm in the everyday with multiple active adaptogens, the botanicals that naturally aid the body to overcome fatigue and anxious feelings. A unique, fermented blend of rhodiola, ashwagandha, holy basil and California poppy gives you a natural daily dose of calmness and focus.

Living Alchemy Stress Less

SUPPLEMENT

H2O-yeah!

Thinking this is the summer you’re going to push it to the next level of trails or add a few more kilometres to your ‘usual’ route? With Genuine Health’s Enhanced Hydration, powerful electrolytes and plant-based antioxidants help you power through your workout while quenching your thirst and your muscles. With a boost of Vitamin D3 and zinc naturally sourced from guava, this refreshing all-natural drink was made for summer adventures.

Genuine Health Enhanced Hydration

PERSONAL CARE

Sun savvy

Yes, we all know we ought to use a facial moisture cream with SPF, but natural sunscreen blends can sometimes leave skin with a white cast. Mad Hippie’s Luminizing Facial SPF looks and feels wonderfully light, with just a hint of shimmer perfect for summer. Here is the sheer, nano-free zinc sunscreen you’ve been looking for! Even better, it smells decadent, it protects your skin (even in the water) with fair trade mica and other totally clean ingredients, and you can feel good about its ecofriendly sugarcane tube!

Mad Hippie Luminizing Facial SPF

The Best Laid Plans

Preserve Your Harvest

Now that your garden is growing and local produce is at its peak, it’s time to think ahead to the harvest—especially if you plan to preserve your delicious seasonal edibles.

We love organic. We love local. At Nature’s Fare, we offer high quality, 100% certified organic produce and love our local farmers. Better for you, better for the planet.

Prepare

Make a Schedule

Preserving can be time-consuming. Estimate when each fruit and veggie will be ready and put the time aside to harvest, prepare and preserve.

Break activities into manageable chunks, and schedule them in your calendar:

• Research techniques and recipes.

• Decide which preserving methods you will use: canning, freezing, fermenting or drying.

• Stock up on supplies, including herbs, spices and ingredients needed in your recipes.

Organize Freezer and Pantry

• Take everything out and wipe down surfaces.

• Throw out anything that has expired or looks dubious.

• Use older items before you make more.

The Day Before

Spread the work out by getting organized the day before.

• Harvest and wash your food.

• Gather your supplies, including recipes and ingredients.

• Pre-measure dry ingredients.

• Set up your workspace: organize stations to cut and prepare foods, and to cool canned items.

Continued on next page

FOOD SAFETY

When it comes to preserves, always err on the side of caution. If you are in doubt, throw it out.

A few signs your home preserves may be off:

1

The jar leaks or the seal is broken.

2

Preserving Primer

Always follow food-safety guidelines

Canning

Preserve food using high temperatures to destroy microorganisms and enzymes that cause food to spoil.

Best: fruits, jams, marmalades, pickles, salsa, sauerkraut

Boiling water method (for highacidic foods):

• Fill clean, sterilized jars with prepared food, leaving ¼" to ½" space at the top.

• Clean the rims and put on lids.

• Submerge in boiling water (times vary widely, depending on recipe).

Tips:

3

The food has changed colour or texture. For example, if the colour was bright and is now brown or gray, toss it.

4

Bulging or dented lids.

How long do foods last?

Canned Up to a year

Dried Fruit: one year

Vegetables: six months

Fermented Several weeks or months, depending on the type of food

Frozen Eight to twelve months

• Remove jars and place on a towel or rack to cool.

• Listen for the ‘pop’ of the lid being pulled down to create an air-tight seal.

• Cool to room temperature, tighten rings.

• Label and store in a cool, dark place.

1 Follow recipe directions exactly to ensure food safety.

2 Use a funnel to fill the jars easily and with less mess.

3 Once jars are cool, check that all jars have sealed properly. Any jars that haven’t should be placed in the fridge and used first.

Freezing

An easy way to preserve flavour, colour and nutrition.

Best veggies: broccoli, corn, green beans

Best fruits: berries, grapes, melon, cherries, plums

• Fruit: Wash and cut into evenly sized pieces. Arrange on a single layer on a parchmentlined baking sheet.

• Vegetables: Blanch then plunge into an ice bath. Dry thoroughly on a rack or tea towel, then transfer to a baking sheet.

Tips:

• Freeze at least four hours, until solid.

• Store in a freezer-safe container or bag. Leave enough headspace for expansion and remove as much air as possible. Seal well and label, including the date.

1 Use less plastic. Glass jars work well in the freezer.

2 Use baskets, boxes or bags to store similar items together to make them easy to find.

3 Keep a dated list on the door as a quick reference.

Fermenting

A process in which gut-friendly microorganisms break down and preserve food.

Best: Cabbage, carrots, beets, beans, cauliflower

• Wash and cut food into even pieces.

• Pack food into a clean container, and add salt or brine solution, leaving 1" headspace.

• Submerge completely in liquid using a weight. This creates an anaerobic environment to prevent oxidation and mold. Cover the container.

Dehydrating

• Keep out of direct sunlight, at a consistent temperature (ideally 70°F/18°C). Fermentation takes anywhere from a few days to several weeks, depending on the food and the temperature.

• Start tasting after two days. When you like the flavour, remove the weight, cover tightly and keep in the fridge.

Preserve food by removing moisture so that mold, yeast and bacteria can’t grow.

Best: fruits, vegetables, herbs

• Sun: A minimum temperature of 86°F for several days. Place items on a raised mesh screen to allow air to circulate. Cover with a second screen to deter insects.

• Air: The same as sun drying except in the shade or indoors. Best for greens and herbs.

• Oven: Set temperature to no more than 130°F. Prop the door open to let the moisture escape.

• Dehydrator: With adjustable temperatures and drying times, this method makes dehydration easy.

Tips:

Easy steps:

• Choose ripe, bruise-free fruits and veggies.

• Wash, destem, core or pit, and cut to even size and thickness (¼" to ½").

• Blanch vegetables that take longer to cook—like broccoli or carrots—to speed the process.

• Place on racks, in a single layer, to maximize air circulation.

• Pack loosely in air-tight containers and store in a dark place.

1 Store in small, air-tight glass jars. Each time you open a jar, contents are exposed to air which affects quality over time. Small jars are better than large.

2 Strip leaves off herb stems and keep as whole as possible to retain the most flavour until they are crumbled into your cooking.

3 Dry one type of food at a time to avoid flavour transfer.

4 Flip the food regularly and turn the trays to encourage even drying.

SOURCES

https://www.treehugger.com/how-to-dry-food-at-home-5207905 https://extension.umn.edu/preserving-and-preparing/drying-food https://www.masterclass.com/articles/what-is-canning-step-by-step-canning-forbeginners-plus-home-canning-methods

Just Peachy!

Created by Robin at Greens, Eggs and Yams

Just in time for peach season! This salad is sweet, tangy, fresh and full of seasonal veggies and fruit. Toasted sunflower seeds add a lovely crunch and grilled corn adds smoky and sweet flavours. Basil lime dressing is smooth with a slight zing, without taking any of the attention away from the star of the whole dish—the peaches. Each bite is sweet and refreshing—perfect for a hot summer day.

Peach & Kale Salad with Basil Lime Dressing

Serves 4 | 35 minutes

Basil Lime Dressing

¼ cup raw cashews (soaked)

½ cup fresh basil

3 tbsp lime juice

1 jalapeño, seeds removed

⅓ cup olive oil

1 tbsp maple syrup

Salad

5 cups kale

¼ cup sunflower seeds

2 cobs of corn, husks removed

1 tsp oil

1 red pepper

1 avocado

3 peaches

1. Soak the cashews in a bowl covered with hot water for 30 minutes. Drain.

2. Toast the sunflower seeds in a small pan over medium-low heat for roughly 5–8 minutes, stirring often. Once they look slightly golden, remove from the heat and set aside.

3. Heat the barbeque over medium heat. Lightly oil the ears of corn. Place the corn on the grill and cook, rotating frequently, for about ten minutes until the colour turns a brighter yellow and gets slightly charred. Set aside to cool. Cut the kernels off by holding a cob upright on a cutting board and using a sharp knife to cut as close to the base of the kernels as possible.

4. Wash and chop the kale, red pepper, avocado and peaches. Transfer to a large bowl. Add the sunflower seeds and corn.

5. Prepare the dressing. Add the cashews, basil, lime juice, olive oil, maple syrup and jalapeño to a small high-speed blender. Add a few jalapeño seeds to give the dressing a lovely little zing of heat if desired. Blend until smooth. If dressing is too thick to blend easily, add a splash of water and continue blending.

6. Toss the salad with the dressing. Serve fresh and enjoy!

Cool as a Cucumber

The science behind the best ways to store fruits and vegetables

What a feeling of joy to unpack those cloth grocery bags filled with beautiful, farm-fresh raspberries and apples, asparagus and lettuce mix. You imagine your lunch salads for the week, the kids’ school snacks, that great guacamole you’re going to bring to that thing Thursday night. And then your mind turns and wonders: Will it still be fresh? The other side of enjoying organic produce picked in season is that it doesn’t last forever (and that’s a good thing). To help save money and avoid food waste, though, what are the best ways to store fruits and veggies so they last as long as possible?

Turns out, there’s a whole science to it—not just where to store fruits and veggies, but also which fruits

and veggies can be stored together and which should be separated to help keep one from spoiling another (bananas, we’ve got our eyes on you). And then there’s the washing. Fortunately, the best practices only take a few extra minutes that make all the difference—and we’ve got a handy chart.

To Chill or Not to Chill

To help ensure your avocados, for example, don’t ripen and rot before you need them, it’s important to know which of the three storage steps are best for each fruit and veg: at room temperature on the counter, in the fridge once they’re ripe, or in the fridge as soon as you come home from your shop.

Have you been keeping green beans and cucumbers in the crisper? (Yes, us too). Well, these vegetables are among those that do best at

room temp. At lower temperatures, produce in this group is susceptible to chilling injury. Eggplant and bell peppers, for example, should never be in a cooler with ice.

The extra perks of keeping oranges or bananas in a bowl on the table? They double as pleasant table decor. Plus, when they’re handy, a little hand might just pick one up and eat it!

The same applies to sliced berries and carrots for grab-and-go snacks: if they’re ready to eat, the kids might just go for it. Most sliced fruits can last about five days in the fridge and some veggies can last even longer. The trick with cut produce is to refrigerate and use airtight containers. Fruits that ripen quickly will brown once sliced, so when it comes to avocados, for example, store them whole instead.

To Pair or Not to Pair

Check out the chart to see which fruits and veggies belong in the fridge or on the counter. But, which ones should be separated from the bunch so they don’t overripen others? Well, there are two kinds of fruits: the ones that emit a lot of ethylene gas, which can speed up the ripening process, and the ones that don’t. Bananas, apples, avocados, stone fruits and tomatoes are some of the worst offenders, so keep them clear from grapes and blueberries, for example.

Another pro produce storage tip is to always keep onions alone. Mostly, it’s because they have a sharp smell that other foods can absorb. For some reason, potatoes really don’t like them and tend to wilt and sprout more quickly when onions are nearby.

What and When to Wash

Giving your lettuce and berries a quick shower before slicing and plating up is always a good idea. Even peeled fruits should have a rinse to avoid the remote chance of bacteria on the cutting board hitchhiking to your dessert bowl. Plus, as much as we all love knowing that romaine is garden fresh, most of us don’t really want to feel that garden dirt crunch with every bite.

Ideally, leafy greens would get a good five-minute soak in cold water, separating the leaves from the head and then spinning to dry in a spinner. Moisture, with lettuce and most produce, is enemy uno, so drying is key. Herbs should get the same treatment as leafy greens (pro tip, cut the ends like you would a flower bouquet and keep them in your fridge in a jar of water). Berries do best with a light strainer rinse right before eating.

Just before eating is the best time to give your fruits and veg a wash, but of course pre-prepped salads are a part of summer and as long as the lettuce leaves and berries are dried before slicing and refrigerating for a few hours, they’ll be fresh, delicious and ready to impress.

Produce Storage Guide

Food item Conditions Container Shelf life Avoid

Apples

Plastic bag 2 weeks + Cabbage, leafy greens, carrots

Bananas + Loose Room temp: 2–7 days

Fridge: 7–10 days

Plastic bags, apples, avocados

Pears then Loose then plastic bag in fridge

Up to 2 weeks Cabbage, leafy greens, carrots

Grapefruit Oranges Loose or open container Room temp: 1–2 weeks

Fridge: 2 weeks +

Lemons Limes then Loose or open container Room temp: 1–2 weeks

Fridge: 2 weeks+

n/a

Plastic bags, apples, pears, bananas

Mangoes then Loose or open container

Winter squash Loose or open container

A few days – 2 weeks Apples, pears

3–6 months Bananas

Ginger Sealed container 3 weeks + n/a

Parsnips Beets Radishes

Rutabaga Turnips

Sealed container, remove green tops

3 weeks + n/a

Carrots Sealed container, remove green tops

2–3 weeks Apples, pears

Onions Garlic Loose or open container 2 weeks + Refrigerator, plastic bags

Potatoes + Loose or open container

Sweet potatoes Loose or open container

3 weeks + Refrigerator, plastic bags

1–2 weeks Refrigerator, plastic bags

Head lettuces Sealed container, unwashed Up to 1 week Apples, pears, moisture

Escarole Kale Watercress

Curly endive

Sealed container, unwashed Up to 2 weeks Apples, pears

Cabbage Loose, then sealed when cut Up to 3 weeks Apples, pears

Broccoli Cauliflower Sealed container Up to 2 weeks Apples, pears

CHART SOURCE  https://www.nytimes.com/wirecutter/blog/keep-your-produce-fresh/

Refrigerator   Cool and humid   Dark  Room temperature   Cool and dry

Your Guide to the Healthiest Produce Choices

At Nature’s Fare Markets, organic comes first: beautiful, fresh, hand-picked, local-when-possible produce, farmed without chemical or synthetic pesticides, herbicides or insecticides.

It just makes sense. Organic farming and its production methods support our sensitive ecosystems and are kinder to the farmers who produce our food, and the people who eat it. We believe you can taste the love, care and extra time farmers put into tending their crops.

When organic isn’t an option, we’re pleased to share with you the 2023 Environmental Working Group’s (EWG) Dirty Dozen and Clean Fifteen lists, to help you make the healthiest choices.

Every year, this non-profit organization ranks the pesticide contamination of 46 popular fruits and vegetables, based on test results by the US Department of Agriculture and the Food and Drug Administration. More than 46,000 samples of produce are washed and peeled (when applicable), then tested.

How to Use the Lists

If you want to reduce your exposure to pesticides and other chemicals in your food, and eating all-organic is not within your budget, these lists can help you to prioritize and make choices of safer, conventionally-grown produce:

• Take the EWG’s “Dirty Dozen” and “Clean Fifteen” lists when you go shopping.

• Buy fruits and vegetables in season. These taste better and are often less expensive than out-of-season produce.

• Buy locally grown produce. It’s fresher, riper and hasn’t travelled a long distance to get to market. You’ll also support the local economy.

• By following these steps, you can still eat a healthy diet even if you cannot afford to fully eat organic food.

Tip: Don’t forget to thoroughly wash all your produce before preparing and eating it. Washing and peeling non-organic produce helps to remove some of the pesticides and other contaminants. Don’t forget to wash your hands before preparing your food.

The Organic Numbers

CANADA is the sixth largest organic market in the world and home to more than 7,600 certified organic operations.

BRITISH COLUMBIA:

• Boasts the fourth largest number of organic operations in Canada (after Quebec, Ontario and Saskatchewan);

• Is home to approximately 11% of Canada’s organic operations;

• Has an estimated 525 primary producers operating on over 1.3 million acres, and 325 processors and handlers; and

• Has the third largest number of organic livestock producers (133) and has the largest pasture acreage, making it the third largest market for fresh meats, poultry and seafood.

—excerpts from the 2021 Organic Market British Columbia report, Organic BC

68% of BC grocery shoppers purchase organic groceries weekly.

| SHOP ORGANIC |

The Environmental Working Group 2023 Dirty Dozen™

The 12 fruits and vegetables most contaminated with pesticides

The Environmental Working Group 2023 Clean Fifteen™

The 15 items with the lowest amounts of pesticide residues

ABOUT EWG

The Environmental Working Group, founded in 1993, is a non-profit, non-partisan organization headquartered in Washington, DC. With a mission to empower people to live healthier lives in a healthier environment, EWG conducts research and publishes reports on a variety of topics including food, water, air quality, chemicals and personal care products. It also advocates for policy changes at the local, state and federal level to protect public health and the environment.

As well the annual Dirty Dozen and Clean Fifteen lists, EWG publishes a Guide to Healthy Cleaning, which rates the safety and effectiveness of household cleaning products, and a Skin Deep® database, which provides information on the safety of personal care products.

EWG’s Healthy Living App gives you at-your-fingertip ratings of more than 120,000 food and personal care products.

SOURCE |  www.EWG.org | https://organicbc.org/wordpress/wp-content/uploads/2022/09/Canada-Organic_BC-market-report-2021.pdf

Food Pairing Hacks for Maximum Nutrition

Written by Lisa Kilgour, rhn

Are you tired of all the confusing information about nutrition? Yeah, me too! Let’s dive into some easy hacks to maximize the nutritional value of your food.

My favourite thing about these food pairings is they’ll make your food more flavourful, while also increasing your body’s ability to absorb the nutrients. It’s such an easy win.

Fat, Fat, Glorious Fat

First up, let’s talk about the importance of adding fat to your vegetables. You might have heard that all oils are bad, but that’s not entirely true. The anti-seed oil movement that’s happening right now is missing an important point: how your oil is pressed really matters.

When shopping for oils to use for cooking, look for “cold-pressed” or “expeller-pressed” on the labels.

Slather a little butter onto your Swiss chard to help you to absorb its fat-soluble vitamins.

This makes sure that the oil hasn’t been damaged by heat or solvents in the production, and these methods retain lots of the antioxidants and nutrients as well.

But, these oils have a shorter shelf life due to the abundance of phytonutrients, and can go rancid. If you’re not sure how old your oil is, give it a sniff. They should still smell like the food they came from. For example, sesame oil should smell like sesame seeds. Rancid oils often have a bitter scent.

Adding healthy fats like olive oil or butter to your veggies is essential because fat-soluble vitamins like vitamins A, D, E, and K require fat for absorption. So, if you’re not

adding fat to your veggies, you might not be getting all the nutrients you need. Fat is also a carrier of flavour, so your veggies will taste extra scrumptious.

For instance, Swiss chard is high in vitamin K, which is essential for bone health, but because vitamin K is fat soluble it needs fat for absorption. So, if you want to absorb all that vitamin K, be sure to add some olive oil or butter to your chard.

The same goes for lycopene, a fat-soluble antioxidant found in red veggies like tomatoes. If you’re making pasta with tomato sauce, make sure to drizzle it with some extra virgin olive oil to maximize your lycopene intake.

Drizzle a bit of olive oil over tomatoes to help you to absorb its lycopene.

Beta carotene, found in orange veggies like sweet potatoes and carrots, is another antioxidant that needs a bit of fat as a helping hand. Beta carotene converts to vitamin A, but it needs fat for this conversion. So, if you’re roasting up some sweet potatoes, be sure to slather some butter on them or add some olive oil to your carrots to help your body absorb those nutrients better.

Fermented Foods Help in Many Ways

Fermented foods are rich in probiotics, that can improve gut health, boost immunity and even enhance mood. Pairing fermented foods like sauerkraut, kimchi or kefir with your meals can help with digestion and increase the absorption of nutrients from other foods.

Fermented foods such as kimchi are a good addition to any meal as they help you absorb the nutrients from other foods.

Just adding a spoonful of sauerkraut to your sandwich or serving of roasted vegetables can add a tangy flavour and provide your body with a dose of probiotics. Or, if you drink a small glass of kefir alongside your breakfast, you can help kickstart your digestion and improve nutrient absorption throughout the day.

Nutrient Absorption Hacks!

Turmeric is a super antioxidant and anti-inflammatory spice, but it needs a helping hand for absorption. The trick is that curcumin, an important bioactive compound in turmeric, doesn’t absorb well unless it’s in the presence of black pepper. Adding black pepper can increase your absorption of curcumin by up to 2,000%! So, give your next meal that includes turmeric a few cracks of black pepper and when you’re looking for a turmeric supplement, make sure it includes black pepper or pepperine to get the most out of this medicinal spice.

Add freshly-ground black pepper to dishes with turmeric to help you absorb its curcumin.

Continued on next page

Pairing delicious dark chocolate, which is rich in flavonoids, with strawberries enhances the absorption of this antioxidant which can improve heart health. Yep—chocolate-dipped strawberries are actually good for you (obviously in moderation)! We couldn’t make this stuff up if we tried.

Next, let’s look at iron absorption. Broccoli and spinach are great sources of iron, but your body needs vitamin C to absorb that iron properly. That’s why it’s a good idea to squeeze some lemon on your steamed broccoli to get the most iron out of it.

Eggs and avocado are a delicious pairing and they help each other out! Eggs are a great source of protein and are rich in choline, a nutrient that plays a critical role in brain function. Avocado is a healthy fat that can aid in the absorption of choline and other nutrients found in eggs.

Squeeze a touch of lemon onto your broccoli to help you to absorb its iron.

The delicious combination of dark chocolate and strawberries work together too! Dark chocolate is a rich source of flavonoids, a type of antioxidant that can improve heart health and reduce inflammation. Strawberries are high in vitamin C, which can enhance the absorption of flavonoids. Dipping your strawberries in dark chocolate can enhance the absorption of both nutrients—yum.

Protein Combos for the Win!

Pairing beans or lentils with whole grains like quinoa or brown rice can create a complete protein source, as the amino acids in the beans and grains complement each other to form a balanced protein. This is especially beneficial for vegetarians or vegans who may need to pay more attention to protein intake.

Lastly, yogurt and berries make a great pair. Yogurt is a great source of protein and calcium, which can improve bone health and reduce the risk of osteoporosis. Berries are a rich source of vitamin C, which can enhance the absorption of calcium from dairy products like yogurt.

Just remember, eating healthy doesn’t have to be complicated. By adding healthy fats to your veggies, using easy hacks to increase nutrient absorption, and exploring food pairings, you can simplify your eating habits and get the most out of your meals. And they taste great together too!

Lisa Kilgour, rhn is one of Nature’s Fare Markets’ nutritionists and sought-after speaker and educator who helps people heal from diverse and complex health issues. She has spoken at TEDxKelowna and is the author of Undieting: Freedom from the Bewildering World of Fad Diets. Book your free appointment today at naturesfare.com

Learn more: lisakilgour.com

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Ugly to Upcycled

It’s a movement that started when light was shed on the amount of fruit and veg getting thrown out for being ‘flawed’. Today, more customers are willing to overlook imperfections. And now, innovative food businesses are going a step further, ‘upcycling’ beets, sweet potatoes and even brewery grains that would have otherwise gone to waste—and creating really tasty foods and drinks. Here, we explore this exploding trend and introduce you to a few of those on the front lines saving ‘ugly’ produce.

How much ‘ugly’ food gets wasted every year, just because an apple has gone soft or a bell pepper has a spot? Globally, one-third of all food produced for humans—nearly 1.3 billion tons—is lost or wasted every year. Determined to give all those less eye-catching but perfectly edible fruit and veg a second chance, an entire industry of ‘food upcyclers’ has emerged, inspiring a movement that benefits the economy, the environment and our farms.

From dried banana chips and cold-pressed watermelon juice to avocado energy bars and ‘karma’ cashew nuts still in their skins, food businesses are developing ways to eat past the waste and help prevent global warming (rotting food emits methane, a gas 20 times more harmful than CO2, and is responsible for producing 70 billion tonnes of greenhouse gases).

The parts of foods typically thrown away also tend to be the most nutritious, so upcycled foods also have the potential to make eating healthy more accessible. With delicious eco-friendly drinks and snacks that keep food out of landfills and help farmers use more of their crops, a sustainable, future-minded food trend is only growing and improving food security. The Upcycled Food Association, which leads the UPCYCLED certification label for US food makers, says, “Upcycled food will help to feed a growing population without increasing deforestation or putting extra pressure on the environment.”

So, what are some of the upcycled certified foods you’ll find on our shelves?

Goodly Foods Society Soups

Goodly soup is a whole lot more than just great-tasting and nourishing soup made from upcycled vegetables—it’s a whole new way of feeding our communities. Starting with a Hearty Tomato Soup recipe crafted by Vancouver chef Karen Barnaby, Goodly has quickly become a celebrated social enterprise offering an array of wholesome soups, stews and sauces made from tomatoes with imperfections, surplus squash, excess beets and other hearty vegetables that would have otherwise gone to waste.

What’s more, those great-tasting foods are made by people who might experience barriers to traditional employment. By partnering with the HAVE Culinary Training Society, Goodly provides good living-wage jobs and skill-building.

With every 1,000 L of Goodly Hearty Tomato Soup made, the company generates more than 100 employment hours and repurposes up to 1,000 kg of produce, averting more than 450 kg of CO₂ emissions.

Chiwis 100% Natural Fruit Snacks

They might be the healthiest, tastiest, most packable snacks around. Whether you’re on a hike or in the midst of a Netflix marathon, meet your new favourite finger food.

After launching with kiwi chips, Chiwis now has almost the whole fruit aisle covered with its natural superfruit snacks: original and tropical kiwi, piña, orange and mango. If you can get your hands on them, there’s also chocolatedipped orange.

With no added sugars, oils or sulfites, and packed with nutrients like vitamin C, vitamin E, folate and potassium, Chiwis are a pretty handy way to enjoy these minerals on the go. Plus, they’re also sturdy enough to be dipped, like real chips!

Chiwis are made at a snack factory in Squamish using as much ugly (upcycled) fruits as possible.

LOOP Cold-pressed Juices

The names of LOOP’s cold-pressed juices say it all: Magic Sip, Better Together, Deep Green, Big Bang. The brand began with determination to ‘rescue’ fruits and vegetables being judged by their covers, not the nutrients. After being washed carefully in alkaline water, then squeezed in a sci-fi-esque juicer, nutrient-rich juices are extracted and perfectly preserved without heat. The precious liquids are then blended and bottled in locally-made recyclable bottles and nothing—not even water—is added along the way. LOOP’s cold-pressed juices contain up to 1 kg of ‘saved’ fruits and vegetables in every bottle.

Hope and Sesame Milk

Still looking for the perfect dairy alternative? Hope and Sesame’s trio of ‘SesameMilks’ take good for the planet and good for the tastebuds to the next level.

This delicious and uber popular non-milk is made by upcycling what’s left after the production of sesame oil. The main ingredient, sesame, is a drought-tolerant, selfpollinating crop.

But this is more than a plant-based milk that will ‘just do’ in your smoothie or latte; it’s also really good for you. Every serving of a regular sesame milk contains 8 grams of plantbased protein, all nine amino acids and Vitamin D. The Barista Blend, which froths and foams like a dream, uses 95 per cent less water to produce. You can also choose from unsweetened for zero sugar or flavoured Sesamemilks, such as chocolate, chocolate hazelnut and vanilla. Yes, they are perfect for pancakes, smoothies and big bowls of cereal.

Spudsy Sweet Potato Fries

Did you know that every year, more than 150 million pounds of sweet potatoes end up in landfills because they’re considered ‘ugly’? Well, Spudsy Sweet Potato Fries is on a mission to ‘save the spud’!

By turning sweet potatoes that might be considered imperfect into tasty, plant-based snacks, Spudsy Sweet Potato Fries gives you a savory-sweet treat you can feel good about.

Susgrainable

We’ve all heard about bad apples and ugly bananas, but wasted grains? Well, every year, craft breweries waste nearly 400,000 tons of grain, and one BC company was determined to turn spent grain into upcycled barley flour for irresistible baking.

Susgrainable brings you high-fibre, low-sugar, guilt-free baking mixes for everything from chocolate chip cookies and waffles to banana bread. For those with a sweet tooth trying to bring plant-based snacks to the table, Susgrainable is as sustainable, delicious and fresh as it gets!

The young Vancouver-based company has already rescued 12,500 kg of grain from seven local breweries.

At the Nature’s Fare Markets Bistro

With three classic and nostalgic flavours to choose from—hot fry, zesty ranch and sea salt sweet—there’s a fry for everyone. In addition to being Upcycled Certified, Spudsy’s fries are gluten-free, kosher and vegan.

These fries are brought to you from southern California, where Spudsy has saved more than two million spuds to-date!

Even here in our kitchens, we’re always thinking about how we can use every bit of the foods that make up our recipes. Our cold-pressed juices, for example, use nearly three pounds of organic produce per bottle and would lead to a lot of pulp waste. Fortunately we are able to use some of that pulp in our some of our baked goods, dressings and sauces.

Shakeable Summer Salads

Created by Jen Kossowan

Summer is here and we’re officially in the season of beach days and warm summer nights.

Meals in jars are especially helpful in the summertime—they’re quick, easy and often light and refreshing. Bring them to the beach in your cooler for a nutritious lunch on the go, or pull them out of the fridge on evenings when you’re rolling in late and can’t be bothered to turn on the oven and start cooking.

The best part is that they’re incredibly flexible and can be made using whatever you have on-hand or whatever is in season locally. Just prep these on a day when you have extra time and then enjoy them in the days to follow. They last several days in the fridge and actually get better as they marinate.

Build a Shakable Salad

1. Add dressing ingredients to a small bowl. Whisk together.

2. Prep the salad ingredients: Chop the veggies and prepare the noodles according to package directions.

Soy Sesame Noodle Salad

Dressing

¼ cup soy sauce

3 tbsp natural peanut or almond butter

3 tbsp rice vinegar

3 tsp pure maple syrup

3 tsp sesame oil

1 lime, juiced

Salad

1 bag frozen shelled edamame beans, cooked and cooled

2 large carrots, made into ribbons using a veggie peeler

1 large cucumber, deseeded and chopped

¼ pkg rice noodles, prepared according to package directions then rinsed in cold water

1 handful spinach, chopped

1 small can mandarin oranges in juice, drained

1 bunch green onions, chopped

1 handful fresh cilantro, chopped

1 cup sliced almonds, toasted

Lemony Greek-inspired Orzo Salad

Dressing

½ cup olive oil

¼ cup red wine vinegar

1 lemon, juiced

2 tbsp pure maple syrup

2 cloves fresh garlic

¾ tsp salt

½ tsp oregano

Salad

2 cans chickpeas, drained and rinsed

4 red peppers, roasted, skinned and cooled

1 large cucumber, deseeded and chopped

2 cups orzo, cooked al dente, rinsed with cold water, drained well, and tossed with olive oil

1 block vegan feta, chopped into large chunks

1 handful of fresh parsley, chopped

½ red onion, quick pickled in 1 cup of vinegar with 1 tsp of salt and 1 tsp of sugar

4 tbsp sliced kalamata olives

3. Assemble! Divide the dressing evenly between four 32 oz jars. Layer the salad ingredients in the order they’re listed. Secure each jar with a lid. Store in the refrigerator up to 5 days.

When you’re ready to enjoy, dump the contents of the jar into a bowl and give everything thing a little toss, or shake it up right in the jar and eat directly from there. Enjoy!

Jen Kossowan is a kindergarten and grade one teacher and mama of two gorgeous kiddos. She’s passionate about play, loves a good DIY project, and can most often be found in her kitchen whipping up recipes that taste delicious while meeting her crunchy mama criteria. She started Mama.Papa.Bubba. on a whim in 2010 while living in the Middle East and has been sharing her recipes and activities there ever since.

Learn more: mamapapabubba.com

IG: @mamapapabubba

The Real Story of Sugar

Written by Kelly Aiello, rhn

Think of some of your standout childhood food memories: a vanilla birthday cake baked by your mother, a finger-swirl of pink cotton candy at the fair, the caramels in the ceramic dish on your grandmother’s coffee table. Noticing a trend? Yes, it’s sugar.

So much of our eating lives are wrapped up in sugar. From apples to sugar-added apple juice, if it’s sweet, it’s there—but not all sugars are created equal. Of course, as a child you would have picked the candied apple at the fair over the fresh-picked McIntosh at the orchard, but which one left you feeling full and energized, and which one had you feeling a little woozy?

Understanding how sugars are different helps you make informed choices so you can have a sweet tooth and feel good, too.

Natural Sugars

Natural sugars are also known as intrinsic sugars. They are the naturally occurring sugars found in whole foods like fruits, dairy products and starchy vegetables, as well as minimally processed foods like whole grain pasta, brown rice, cheese and yogurt. Mother Nature typically bundles intrinsic sugars with other nutrients like fibre or protein that slow the digestion of sugars.

When these natural sugars are absorbed more slowly, it prevents a rapid blood sugar spike and subsequent drop that, over time, can lead to weight gain, diabetes or insulin resistance.

Many whole foods that contain natural sugars are also loaded with vitamins, minerals and essential nutrients that our bodies and brains need to function properly, making them a smart choice.

Sugar Additives

Sugar additives are sugars added to foods by manufacturers during processing. You can find these types of sugars in various processed foods and drinks, like cakes, candies, cookies and soda. So it’s essential to read ingredient labels carefully when making food choices.

It is tricky because sugar additives go by many different names. In fact, there are more than 61 different names for sugar. Some are familiar, like high-fructose corn syrup, while others, like mannose, are not. Other added sugars include malt syrup, cane sugar, brown sugar, honey, sucrose, dextrose and agave nectar. These and other added sugars provide little to no nutritional value, and their excessive consumption can lead to health issues.

Sugar additives are also often added to ultra-processed foods and drinks, which can have additional adverse health effects, including weight gain and an increased risk of chronic disease.

THE SWEET TRUTH

When you bite into the sweet flesh of a ripe mango, the fibre and other nutrients in the fruit slow down the absorption of sugar, which prevents a rapid blood sugar spike.

Which Sugars Are Best?

Ultimately, the body similarly processes all sugars, regardless of where they come from. That’s because natural sugars and added sugars both have similar chemical structures.

The real question is, what are those sugars paired with?

The natural sugars in fruits and vegetables contain fibre and other healthy nutrients that slow the sugar’s absorption. Even still, there typically isn’t a lot of natural sugar in whole foods. An apple, for example, has only about 19 grams of sugar combined with 3 grams of fibre and various vitamins and compounds that may help protect against disease.

Despite what your kids might want you to believe, drinking fruit juice is not the same as eating the whole fruit. Fruit juice contains much more sugar in concentrated form than a single serving of fruit, and it often lacks the natural fibres contained in the entire fruit.

On the other hand, a 20-oz bottle of regular soda can contain 69 grams of sugar but no fibre or nutritional benefits.

So, when consuming whole fruits and vegetables, their natural sugars are usually balanced with other beneficial nutrients. This makes them a healthier choice for maintaining a balanced diet and supporting proper neuronutrition.

While natural sugars in whole foods are generally considered healthier than sugar additives in ultra-processed foods, consuming them in

moderation is still essential. When we overindulge in sugar, regardless of its source, our bodies can’t differentiate if we’ve had a glass of grape juice or a bag of grape jelly beans.

Consuming no more than 10 per cent of your daily calories from added sugar is recommended (from a nutritionist’s standpoint, even this is too much!). Otherwise, too much sugar from natural sources or sugar additives can lead to weight gain and an increased risk of chronic disease like type 2 diabetes, tooth decay, obesity and heart disease.

Excessive sugar intake can also contribute to inflammation in the body, which scientists have linked to assorted health problems. Numerous studies have demonstrated that high insulin levels, known as ‘hyperinsulinemia,’ significantly increase the likelihood of developing Alzheimer’s disease. Some medical experts believe people with type 1 diabetes (who do not produce insulin) also have an increased risk of developing Alzheimer’s.

SIPPING SUGAR

That glass of grape juice may be serving up more than just sweetness.

The Bottom Line

Not all sugars are created equal, and the types of sugars we eat or drink can significantly impact our health.

While natural sugars in fruits, vegetables and dairy products provide essential nutrients and energy for our bodies, sugar additives in processed foods can lead to adverse health effects. It’s necessary to be mindful of the types of sugar we consume and strive to get the majority of our sugar intake from whole foods whenever possible.

Limiting our consumption of added sugars is one of the most significant steps that we can make toward achieving and maintaining optimal health.

To maintain a healthy lifestyle, it’s important to choose a variety of whole, nutrient-dense foods, such as vegetables, fruits, whole grains, lean proteins and healthy fats. So, reach for the natural sugars found in whole foods (like apples) over sugar additives (like that juice box) whenever you can.

Kelly Aiello, rhn is one of our nutritionists and her mission is simple: to help people live a happier, healthier life. As a registered holistic nutritionist (RHN) and Amen Clinics Certified Brain Health Coach, Kelly brings a wealth of expertise in holistic and alternative health.

Learn more: happihuman.com

Top Foods for Stunning Summer Skin

Written by Jen Casey

Gone are the days of slathering your body in oil and baking in the sun for hours. Today, when heading out the door on a sunny day, you might have your hat, sunglasses, sunscreen and beach umbrella to keep harmful UV rays away. But one important summer item that many forget to pack is food that acts like sunscreen! Don’t underestimate the power of seasonal ingredients to keep skin hydrated and protected from the inside out this summer.

Ultraviolet rays from tanning beds and overexposure of the sun’s rays penetrate the skin and can lead to premature aging, DNA damage, eye damage, inflammation and even skin cancer. But, although it can have some negative effects, humans need the sun to survive, and so do our food, our plants, animals and everything else that planet earth houses. As a Holistic Nutritionist and Health Coach, I encourage everyone to get out into the sun daily for at least 20 minutes for its numerous mental and physical health benefits, as long as you have your topical protection and you are eating the foods that will boost your ability to prevent sun damage.

I am not suggesting you eat your topical sunscreen, but there are certain foods that provide the nutrients our skin and body need to combat inflammation, boost immunity and possibly repair skin that has already been damaged. Before you head out to the beach this summer, gobble up these skin-loving ingredients to add that extra layer of protection from the inside out.

1. Zinc

Zinc is an essential micronutrient that helps boost your immune system, helps to increase the proteins in the body responsible for DNA repair, and is considered to be photoprotective, meaning it protects from UV damage. Topically, zinc provides a thick, protective barrier, which is why many broad-spectrum sunscreens contain this natural element. When you are packing a beach picnic this season, include zinc-rich foods like roasted chickpeas, sprinkle pumpkin seeds on your crisp summer salads, or collect some fresh oysters to shuck for dinner.

2. Omega-3s

Found in wild salmon, sardines, mackerel, ground flax, and walnuts, omega-3s help fight inflammation, which is the link to melanoma. They also act as a natural moisturizer for your cell membranes, which your skin will love after a few days out in the drying sunshine. If you do get too much sun, eating a diet rich in omega-3 fatty acids will help speed up the recovery time and reduce the severity of a sunburn.

Make your next barbeque complete with a grilled watermelon, feta and mint salad.

3. Lycopene

Found in tomatoes, grapefruit, papaya and watermelon, lycopene fights inflammation and can even protect the skin against sunburns due to its free-radical fighting properties. The superpower of this antioxidant is that it absorbs UVA and UVB radiation. This summer, cool off with a frozen papaya smoothie, or add a squeeze of grapefruit to liven up your soda water.

Make the most of the season by including antioxidantrich summer berries in your morning yogurt.

4. Antioxidants

Antioxidants help to reduce inflammation and neutralize free radical damage that comes from pollution and UV rays. You will find these protective nutrients in highly pigmented fruits and vegetables, so aim to eat a rainbow of foods each day for the most benefits. One antioxidant, vitamin C, supports the production of collagen in the skin, leading to less wrinkles, when used topically and when consumed as part of a regular diet. Top every dish with fresh herbs and garlic, squeeze fresh lemon on your grilled fish, add colourful bell peppers to your veggie kebabs and get in all your deep, leafy greens in your seasonal salads.

Green Tea

Green tea contains polyphenols, called catechins, that are chemopreventive plant compounds, meaning that it may protect against skin cancer and sun damage. Drinking green tea during the summer months can boost UVR protection, lower inflammation, boost immunity and protect against DNA damage from UV exposure. Topically, green tea benefits oily skin as its tannins help to draw moisture. To use on your skin, try steeping a pot of green tea and let it cool. Use cotton pads to cleanse and tone your face to help restore balance. To use as a refreshing summer sipper, steep a pot of green tea and let it cool in the fridge. Add a big squeeze of lemon, a drizzle of honey or maple syrup, and some muddled mint leaves.

Got too much sun? Infuse a peeled and sliced cucumber in 4 cups of water in the fridge for a few hours. Remove the cucumbers, pour the infusion into a spray bottle and spritz your skin with it as needed.

6. Hydrating

Quenching foods are the ones made mostly of water. They are a great addition to your regular water consumption, while adding flavour, vitamins and minerals. In the summer heat, we need all the hydration we can get, so be sure to include coconut water, watermelon, cucumber, juicy seasonal fruit, celery and lettuces to your menu. Topically, cucumbers are very soothing and hydrating on skin that saw a little too much sun.

| EAT WELL | Extra hydrating summer sipper

Fill a large water pitcher with half filtered water and half coconut water. Add ice, sliced cucumber, sliced lemon and a handful of fresh mint leaves. Ahhhh…

Jen Casey is a Certified Nutritional Practitioner. She focuses on holistic, diet-free approaches to weight loss and balancing hormones through nutrition and lifestyle. Book a free 30-minute one-on-one nutrition appointment with Jen or one of our other nutritionists at naturesfare.com.

5.

Sunscreen That’s Unseen

While we all know that SPF is the best way to protect the skin against cancer-causing UV rays—as well as signs of premature aging—finding a good facial sunscreen hasn’t always been easy. Fortunately, plant-based skincare makers have heard the call for crystal clear facial sunscreens that nourish and protect across specific skin types.

Viva Solis Mineral Lotion

Why we like it: Whether you’re hitting the lake or heading downtown, Solis is fantastic for daily use. This ultra-light 20% zinc oxide formula blends easily and deeply—with no white cast. An added bonus: It won’t smudge when you sweat. One of our top picks for oily skin!

Skin type: All skin types, great for oily skin

SPF level: 20

Andalou Naturals 1000 Roses CC Color + Correct

Why we like it: Looking for a one-and-done tinted SPF cream? Let the gorgeous scent and nourishing power of alpine rose stem cells and minerals give you essential protection and hydration, plus deep cellular support. With sheer and proven broad-spectrum sun protection and a light balancing tint, your morning routine just got easier!

Skin type: All skin types, great for sensitive skin

SPF level: 30

Derma·E Sun Protection Mineral Powder

Why we like it: Have facial sunscreens always felt too heavy or sticky for your skin? This translucent non-nano mineral powder can be worn on its own or over makeup for a natural, flawless look. It helps absorb excess oils and is easy to reapply, for all-day sun protection from harmful UVA/UVB rays.

Skin type: Great for oily or sensitive skin

SPF level: 30

Mad Hippie Daily Protective Serum

Why we like it: Skin can get pretty depleted in the summer—all the more reason to give your face the combined protection of an SPF and the deep hydration of a serum. Rich in ingredients that help the skin rehydrate and retain moisture, such as buriti oil, hyaluronic acid, and those that aid recovery, like vitamin C and E, this daily serum was made for healthy summer skin. This clear mineral SPF blends beautifully and even lasts in the water for up to 80 minutes.

Skin type: All skin types

SPF level: 30+

Are you applying your sunscreen the right way?

After washing your face, apply your SPF moisture cream, let it dry and then carry on with your normal cosmetics routine. When SPF is blended with a moisturizer or foundation, it can weaken the sunscreen’s effectiveness.

New

GOOD STUFF IN-STORE

Bitchin’ Sauce

These almond-based sauces live up to their name in every way. Full of intense flavours, gluten-free, vegan, soyfree and organic, they make the perfect addition to your summer BBQ, charcuterie board, pasta, chips or veggies.

OUR BISTRO

Mango Turmeric Smoothie

Take a trip to the tropics with us. Enjoy the skinloving benefits of Prairie Naturals fermented turmeric that our smoothie baristas blend with orange juice, avocado, mango and cherries. It’s the perfect tangy and refreshing summer treat.

Made in BC

Söta

Sip away on bubbles with benefits. They are made with over 10 functional healthful and healing ingredients like herbal tea, adaptogens, real fruit extracts and trace minerals blended with organic fruit extracts and no added sugars. Söta is refreshing, bubbly and will satisfy and quench your thirst.

Olé Mocktails

Cheers to a refreshing ready-to-drink margarita or paloma. These mocktails are made with premium quality blue weber agave from Jalisco, Mexico, real lime, grapefruit, mango peach, or orange juice, and a delectable pinch of sea salt. They’re infinitely crushable, with no artificial colours, flavours, or sweeteners, and lower sugar than any other option available.

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PROTECT OUR LAND

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