Do you feel like you’re drowning in a bottomless sea of deadlines, expectations, and long to-do lists?
Stress is everywhere, and unavoidable.
This is Shatavari, which is referred to as the queen of herbs because of its traditional use for rejuvenating female hormonal health and normalizing sleep disturbances and insulin secretion. Learn more about adaptogens, stress and lifestyle strategies in the March issue of alive or on alive.com.
Let's get fishy with this Nordic Char and Rye Stir-Fry.
Gleaning inspiration from Scandinavian cuisine, this unconventional stir-fry incorporates some of the most important elements of the health-hiking New Nordic diet—namely, fish, root vegetables, and whole grains.
1 cup (250 mL) whole rye kernels
1/4 tsp (1 mL) salt, divided
1 Tbsp (15 mL) grapeseed oil
1 1/2 lb (750 g) Arctic char, skinned and cut into 1 in (2.5 cm) chunks
2 medium carrots, sliced into matchsticks
1 Golden Delicious or Granny Smith apple, skin on and sliced into matchsticks
1 cup (250 mL) drained sauerkraut
2 green onions, sliced
1/3 cup (80 mL) chopped dill
2 Tbsp (30 mL) cider vinegar
1 uncooked medium red beet, peeled and grated
2 cups (500 mL) arugula
1/4 cup (60 mL) chopped walnuts
Cover rye kernels with water and let soak overnight or for several hours.
Drain rye, place in medium-sized saucepan along with a couple pinches salt, and cover with 4 cups (1 L) water. Bring to a boil, reduce heat to medium-low, and simmer, covered, until tender but still somewhat firm to the bite, about 45 minutes. Drain.
Heat wok or large skillet over medium-high heat. Add oil and swirl to coat pan. Season char with salt and pepper and add to pan. Cook 3 minutes, or until just barely cooked through. Remove char from pan and reserve.
Place carrots and a couple pinches salt in pan and heat 2 minutes, stirring often. Add apples and heat 1 minute, stirring often. Add sauerkraut, green onions, dill, and cider vinegar to pan and heat through. Gently stir in char.
To serve, divide rye among serving plates and top with grated beet, arugula, char mixture, and walnuts.
Middle Eastern cuisine is super hot these days, and this Halloumi Eggplant Stir-Fry pulls together some of the greatest imports with labneh, freekeh, and more!
1 large unpeeled eggplant, cut into 1/2 in (1.25 cm) cubes
1 tsp (5 mL) salt
1 cup (250 mL) cracked freekeh
1 Tbsp (15 mL) grapeseed oil, divided
1/4 cup (60 mL) pine nuts
250 g pkg halloumi, sliced into 1 in (1.25 cm) cubes
1 large red bell pepper, thinly sliced
3 garlic cloves, chopped
2 tsp (10 mL) zaíatar seasoning
1 Tbsp (15 mL) balsamic vinegar
1 cup (250 mL) labneh
1 1/2 tsp (7 mL) ground sumac (optional)
1/2 cup (125 mL) chopped parsley
1/2 cup (125 mL) pomegranate seeds
Place eggplant in a colander placed in the sink or over a bowl, toss with 1 tsp (5 mL) salt, and set aside to drain for about 30 minutes. Rinse eggplant thoroughly and pat dry.
In medium-sized saucepan, bring 2 1/2 cups (625 mL) water and a couple pinches salt to a boil. Add freekeh, reduce heat to medium-low, and simmer, covered, until water is absorbed and freekeh is tender, about 18 minutes. Set aside, covered, for 5 minutes and then fluff with a fork.
Heat wok or large skillet over medium heat. Add 1 tsp (5 mL) oil and swirl to coat pan. Add pine nuts to pan and heat, stirring constantly, until slightly browned, about 30 seconds. Remove nuts from pan and set aside. Raise heat to medium-high, add remaining 2 tsp (10 mL) oil to pan, and place halloumi in pan; heat 3 minutes, or until cheese is golden. Remove halloumi from pan and set aside. Place eggplant in pan and heat until softened, about 2 minutes, stirring often. Add red pepper and garlic to pan; heat 1 minute. Return halloumi to pan and stir in za’atar and balsamic vinegar.
Spread labneh over serving plates and sprinkle on sumac if using. Top with freekeh and halloumi mixture. Sprinkle on pine nuts, parsley, and pomegranate seeds.
Send your taste buds on a journey through Thai cuisine with this jumble of sour, sweet, salty, and spicy flavours.
Burmese-style Chicken Stir-Fry
1 lb (454 g) skinless, boneless chicken breast
2 Tbsp (30 mL) low-sodium soy sauce or tamari
2 tsp (10 mL) fish sauce
Juice of 1/2 lime
1 tsp (5 mL) sugar
2 red Thai chilies, sliced or 1/2 tsp (2 mL) crushed red pepper flakes
2 Tbsp (30 mL) grapeseed oil, divided
1/2 cup (125 mL) thinly sliced shallots
4 garlic cloves, thinly sliced
1 Tbsp (15 mL) minced ginger
3/4 cup (180 mL) canned no-salt-added diced tomatoes
1/2 cup (125 mL) chopped cilantro
1/3 cup (80 mL) chopped mint
To mince chicken, with cutting board on counter, smooth side facing up, run a large knife blade parallel to the cutting board to slice each chicken breast in half width-wise, opening each up into two thinner, even pieces. Slice chicken against the grain into thin strips, then chop finely. Run knife over the meat until evenly minced.
In small bowl, mix together soy sauce or tamari, fish sauce, lime juice, sugar, and sliced chilies.
Heat wok or large skillet over medium-high heat. Add 1 Tbsp (15 mL) oil and swirl to coat pan. Place minced chicken in pan and heat until browned and cooked through, about 4 minutes. If liquid begins to accumulate in bottom of pan, carefully drain and continue cooking. Remove chicken from pan and set aside.
Reduce heat to medium and add remaining 1 Tbsp (15 mL) oil to pan. Place shallot in pan and heat until a shade or two darker than golden, about 6 minutes, stirring often. Add garlic and ginger; heat 1 minute. Add tomatoes and heat 1 minute. Stir in chicken and soy sauce (or tamari) mixture and heat through. Stir in cilantro and mint.
Fry up this fusion of Korean and Japanese attention-grabbing flavours with fiery kimchi, nutty soba, and crispy veggies.
Tofu Kimchi Stir-Fry
12 oz (350 g) block extra-firm tofu
2 Tbsp (30 mL) low-sodium soy sauce or tamari
1 Tbsp (15 mL) rice vinegar
1 Tbsp (15 mL) kimchi liquid
2 tsp (10 mL) honey
2 tsp (10 mL) toasted sesame oil
1 Tbsp (15 mL) peanut or grapeseed oil
1 cup (250 mL) sliced red onion
2 medium carrots, sliced
1 medium zucchini, sliced
1 1/2 cups (350 mL) kimchi
1 cup (250 mL) frozen shelled edamame
1/2 lb (225 g) soba noodles
2 Tbsp (30 mL) sesame seeds
Line cutting board with a couple sheets of paper towel. Top with tofu and a couple more sheets of towel and another cutting board or plate. Press firmly to extract excess liquid. Slice tofu into 3/4 in (19 mm) cubes.
In small bowl, mix together soy sauce (or tamari), rice vinegar, kimchi liquid, honey, and sesame oil.
Heat wok or large skillet over medium-high heat. Add oil and swirl to coat pan. Place tofu in pan and stir-fry until browned, about 4 minutes. Remove tofu from pan and set aside. Add onion to pan and heat 1 minute, stirring often. Add carrot and heat 1 minute, stirring often. Add zucchini and heat 1 minute, stirring often. Add kimchi and heat 30 seconds. Add tofu and soy sauce (or tamari) mixture and heat 30 seconds. Cover pan to keep warm.
Bring large pot of salted water to a boil. Add edamame and heat until tender but with some bite, about 3 minutes. Using slotted spoon, remove edamame from water and add to tofu mixture. Add soba noodles to pot of boiling water and prepare according to package directions. Drain noodles in colander and rinse well.
Divide soba noodles among serving plates and top with tofu mixture and sesame seeds.
Join us with some Indian flavours with this Masala Chickpea Stir-Fry with Golden Cauliflower Rice.
Mix up a traditional stir fry by trading rice for cauliflower rice.
1 head cauliflower, florets roughly chopped
2 Tbsp (30 mL) grapeseed or coconut oil, divided
1 tsp (5 mL) turmeric
1/4 tsp (1 mL) black pepper
3/4 tsp (4 mL) salt, divided
4 garlic cloves, sliced
1 Tbsp (15 mL) finely chopped ginger
1 Tbsp (15 mL) garam masala
1 tsp (5 mL) yellow mustard seeds
1/4 tsp (1 mL) cayenne
2 cups (500 mL) cooked or canned (drained and rinsed) chickpeas
3 plum tomatoes, seeded and chopped
6 cups (1 1/2 L) spinach, any tough ends trimmed
Juice of 1/2 lemon
3/4 cup (180 mL) plain yogurt
1/3 cup (80 mL) sliced natural almonds
In food processor, pulse cauliflower florets until they resemble the size of rice grains.
Heat wok or large skillet over medium-high heat. Add 1 Tbsp (15 mL) oil, swirl to coat, and place cauliflower, turmeric, black pepper, and 1/2 tsp (2 mL) salt in pan. Cook 4 minutes, stirring often. Remove cauliflower from pan and set aside, covered, to keep warm.
Lower heat to medium and heat remaining 1 Tbsp (15 mL) oil in pan. Add garlic and ginger to pan and heat just until garlic begins to turn golden. Be careful not to burn the garlic. Add garam masala, mustard seeds, cayenne, and remaining 1/4 tsp (1 mL) salt to pan and heat 20 seconds. Place chickpeas in pan and heat 2 minutes, stirring often. Add tomatoes to pan and heat 1 minute. Place spinach in pan and heat, stirring often, just until greens have lightly wilted. Stir in lemon juice.
To serve, place cauliflower rice on serving plates and top with chickpea mixture, dollops of yogurt, and almonds.
Wake up with this Masala Dosa with Coconut Chutney for breakfast. Dosas are a staple food in South Indian cuisine.
1 cup (250 mL) chopped fresh coconut meat
1/2 cup (125 mL) lightly packed fresh cilantro leaves
1 serrano chili, trimmed, seeded, and coarsely chopped
1/2 in (1.25 cm) piece of peeled fresh ginger
1 Tbsp (15 mL) roasted chana dal (optional; see Tip)
1/4 tsp (1 mL) salt
1/2 tsp (2 mL) coconut sugar
1/4 cup (60 mL) water
2 tsp (10 mL) grapeseed oil
1/2 tsp (2 mL) black mustard seeds
Pinch of asafetida (see Tip next page)
4 small curry leaves
Quick chickpea dosa
1 cup (250 mL) chickpea flour
1/2 cup (125 mL) rice flour
1/4 tsp (1 mL) ground fenugreek or ground cumin
1/2 tsp (2 mL) baking soda
1 3/4 cups (435 mL) water
2 Tbsp (30 mL) ghee (clarified butter), melted
Curry potato filling
4 medium yellow potatoes
1 Tbsp (15 mL) ghee, melted
1 tsp (5 mL) black mustard seeds
1/2 tsp (2 mL) cumin seeds
2 large shallots, thinly sliced
1 tsp (5 mL) minced garlic
12 small curry leaves
1 or 2 serrano chilies, trimmed, seeded, and chopped
1/4 tsp (1 mL) ground turmeric
Pinch of asafetida (see Tip next page)
1/2 cup (125 mL) water
1/2 cup (125 mL) frozen green peas
2 Tbsp (30 mL) chopped fresh cilantro leaves
See comments for directions.
This Sunrise Congee will get your day started off right, and comes from Asia on our worldwide adventure.
1/3 cup (80 mL) long grain white rice
1/2 Tbsp (7 mL) grapeseed oil
12 oz (340 g) butternut squash, peeled and grated, about 4 cups (1 L) loosely packed
4 cups (1 L) low-sodium or homemade vegetable stock
1 cup (250 mL) water
1 1/2 tsp (7 mL) fish sauce
1/4 tsp (1 mL) ground white pepper
1 tsp (5 mL) maple syrup
1/2 cup (125 mL) kimchi
1/3 cup (80 mL) cooked, shelled edamame beans
Fresh Thai basil leaves and fresh cilantro leaves, for garnish
2 tsp (10 mL) black sesame seeds, for garnish
In fine-mesh strainer, place rice and rinse well under cold water until water runs clear, about 30 seconds. Transfer rice grains to food processor and pulse until finely chopped.
In medium saucepan, heat oil over medium heat. Add rice and grated squash. Cook, stirring often, for 2 minutes. Add stock, water, and fish sauce, and allow mixture to come to a boil. Reduce heat to medium-low, partially cover with lid, and let simmer, stirring occasionally until congee is creamy, about 90 minutes. Stir in white pepper and maple syrup.
Divide warm congee among 4 serving bowls before topping with kimchi, edamame, Thai basil, cilantro, and a sprinkle of sesame seeds. Enjoy while warm.
Breakfast today comes from the Middle East with this delicious Garden Greens Shakshuka.
8 cups (2 L) packed mixed chopped greens, such as kale, Swiss chard, and spinach, divided
1 fresh jalapeno, seeded and chopped
1 tsp (5 mL) ground cumin
1 tsp (5 mL) salt
1/2 tsp (2 mL) ground coriander
1/4 cup (60 mL) chopped fresh dill, plus extra for garnish
1 cup (250 mL) ice cubes
1 Tbsp (15 mL) grapeseed oil or avocado oil
1 large leek, trimmed and thinly sliced into half moons
1 garlic clove, minced
6 large organic eggs
1/2 cup (125 mL) frozen peas or fava beans
Freshly ground black pepper
1/2 tsp (2 mL) crushed red pepper flakes
1 Tbsp (15 mL) chopped fresh mint leaves
2 Tbsp (30 mL) crumbled feta cheese
Preheat oven to 325 F (170 C). In saucepan of boiling water, blanch 2 cups (500 mL) mixed greens for about 10 seconds. Drain and transfer blanched greens to blender. Add jalapeno, cumin, salt, coriander, dill, and ice cubes. Purée until smooth and set aside.
In large ovenproof skillet, heat oil over medium heat. Cook leek, stirring often, until softened, about 5 minutes. Add garlic and continue to cook for another minute. Add remaining chopped greens a handful at a time, letting each addition wilt slightly before adding more. Cook, stirring and tossing often, until all leaves are wilted, about 2 minutes. Stir in purée and use wooden spoon to create 6 small wells in mixture. Crack an egg into each well. Sprinkle peas or fava beans over dish before transferring to oven, and bake until eggs are just set, about 15 to 20 minutes.
Garnish with red pepper flakes, mint, feta cheese, and extra dill sprigs. Serve with warm pita or other flatbread.
Today we head over to Vietnam for an Eye-Opening Pho to start the day.
1 in (2.5 cm) piece of fresh ginger
4 green onions, divided
1 garlic clove
1 tsp (5 mL) coriander seeds
1 star anise
2 in (5 cm) piece of cinnamon stick
12 black peppercorns
7 cups (1.75 L) no-salt-added or homemade chicken stock
12 oz (340 g) skinless, boneless organic chicken breast
8 oz (225 g) dried rice noodles, either pad Thai noodles or vermicelli noodles
1 tsp (5 mL) fish sauce
1 tsp (5 mL) coconut sugar
1 medium carrot, julienned
1 cup (250 mL) bean sprouts
Fresh cilantro sprigs and fresh mint leaves, for garnish
1 Fresno chili or jalapeno, cut into thin rounds
1 lime, cut into 8 wedges
Peel and slice ginger into 5 or 6 coins. Chop 3 green onions into 2 in (5 cm) lengths. Bruise ginger slices, green onion segments, and garlic clove by hitting them with the flat side of a knife. Set aside.
In large saucepan over medium heat, place coriander seeds, star anise, clove, cinnamon stick, and peppercorns and toast until fragrant, 1 to 2 minutes. Add ginger, green onions, and garlic to spices and stir for 30 seconds to 1 minute until aromatic. Pour in stock and bring mixture to a simmer. Add chicken, cover, reduce heat to medium low, and allow broth to simmer slowly for 10 minutes. By now chicken should be cooked through and firm. Transfer chicken to plate and continue simmering broth, covered, for another 20 minutes.
Meanwhile, cook rice noodles according to package instructions. Drain and set aside.
Cut or shred chicken into bite-sized pieces and set aside. Finely chop remaining green onion into thin rounds and set aside with chicken.
Strain simmered broth through fine-mesh sieve into clean saucepan and discard solids. Stir fish sauce and coconut sugar into broth before setting saucepan back on stove over high heat, bringing broth to a boil.
Divide noodles, chicken, and green onion among 4 serving bowls. Ladle hot broth into bowls before garnishing with carrot, bean sprouts, cilantro, mint, slices of chili, and squeeze of lime, if desired. Serve immediately.
Breakfast around the world today is brought to you by Switzerland and Germany with this Good Morning Muesli.
Find more recipe ideas at alive.com!
1 cup (250 mL) gluten-free rolled oats
1 large Granny Smith apple, cored and grated
1 cup (250 mL) favourite plant-based milk (almond, cashew, coconut, oat, rice)
1 cup (250 mL) favourite dairy-free yogurt (soy, almond, or coconut)
1/2 Tbsp (7 mL) vanilla extract
2 Tbsp (30 mL) flaxseeds
2 Tbsp (30 mL) chia seeds
1/2 cup (125 mL) chopped unsulphured dried apricots
1/4 cup (60 mL) sliced natural almonds
1/4 cup (60 mL) raw pumpkin seeds or sunflower seeds
1/4 cup (60 mL) unsweetened shredded coconut
1/2 tsp (2 mL) ground cinnamon
Pinch of ground nutmeg
1 cup (250 mL) halved or quartered strawberries, for garnish
1 cup (250 mL) blueberries, for garnish
1/4 cup (60 mL) small mint leaves, for garnish
1/4 cup (60 mL) chopped pistachios, for garnish
In large airtight container, stir together oats, apple, milk, yogurt, vanilla extract, flaxseeds, chia seeds, apricots, almonds, pumpkin or sunflower seeds, coconut, cinnamon, and nutmeg until thoroughly combined. Cover container with lid and refrigerate overnight. Muesli may be stored, covered, in refrigerator for up to 3 days.
When ready to serve, divide among serving bowls and top with berries, mint, and pistachios.
In March, we’re travelling the world—and you're invited! Passport? Optional. Wanderlust? Mandatory. 🌎👣⠀
Looking for somewhere amazing to spend a week (or, like, forever)? Follow our photographer @scottyavis through bucket list-worthy Iceland.⠀
Obsessed with all things Scandinavian (hygge=life)? A world traveller shares the life-changing lessons she learned from commuting in Copenhagen.⠀
Ever wonder how you’ll maintain your fitness abroad (or keep your sanity on a long-haul flight)? Our fitness guru shares a do-anywhere workout—plus how to make that flight *way* more bearable.⠀
Craving global flavours (but don't want to go anywhere)? We're also sharing healthy travel-inspired recipes from the lovely @heidijswanson.⠀
Basically, a world of goodness awaits in our March issue! Grab a copy at your nearest natural health retailer. 👊 #alivemagazine 📸: @scottyavis
Pucker up and prepare for this delicious vegan Kiss Me Mousse!
1/2 cup (125 mL) chopped dark vegan chocolate
3/4 cup (180 mL) black bean aquafaba
(liquid from a 19 oz/562 mL can of black beans)*
1 tsp (5 mL) lemon juice
1 Tbsp (15 mL) loose hibiscus tea
3/4 cup (180 mL) water
2 blood oranges
1/2 vanilla bean, cut in half and seeds scraped out
1 Tbsp (15 mL) maple syrup
Caramelized Cacao Nibs
2 Tbsp (30 mL) coconut sugar, divided
1/2 tsp (2 mL) water
2 Tbsp (30 mL) cacao nibs
*Feel free to use chickpea aquafaba in place of black bean aquafaba.
Directions can be found in the comments.