Fall Digestive Bitters

Fall Digestive Bitters
Prep Time
10 minutes, plus 4 weeks steep time
Number of Servings
1 quart-size jar
Ingredients
  • Fresh peel of ½ grapefruit, lemon, or orange
  • [q:1/4] cup hawthorn berries
  • 1 cinnamon stick
  • 3 slices fresh ginger
  • 1 Tbsp fennel seeds
  • 1 tsp black peppercorns
  • 2 Tbsp organic rose petals
  • [q:1/4] cup anise hyssop flowers or fresh fennel leaves
  • 2 Tbsp fresh or dried calendula flowers
  • A few fresh or dried artichoke leaves
  • Vodka or brandy
  • Honey or other sweetener of your choice (optional)
Directions
  1. Combine fruits, spices, and herbs in a quart-size glass jar and cover with vodka or brandy. Label your jar and allow it to steep for 4 to 6 weeks.
  2. After this time, strain out the fruits, spices, and herbs, reserving the liquid.
  3. Take a dropperful or two 15 to 20 minutes before a meal, or enjoy in a glass of sparkling water, sweetened if you prefer.

Lebanese Cabbage Salad

Lebanese Cabbage Salad
Prep Time
15 minutes, plus 15 minutes sit time
Number of Servings
Serves 6
Ingredients
  • [q:1/2] white cabbage (about 14 oz), thinly shaven with a mandoline
  • 8 cherry tomatoes, diced
  • Small bunch of parsley, leaves only, finely chopped
  • 1 garlic clove, minced
  • 1 tsp sumac
  • [q:1/8] tsp cayenne pepper
  • 2 Tbsp extra-virgin olive oil
  • Juice of 1 lemon
  • Salt and black pepper
Directions
  1. In a large bowl, combine cabbage, tomatoes, and parsley. Mix to combine.
  2. In a small bowl, combine remaining ingredients. Pour over cabbage mixture and toss to combine. Season to taste with salt and pepper.
  3. Set aside for 15 minutes until flavors have mingled, and then serve.
Nutrition Info
54 Calories, 1 g Protein, 0 mg Cholesterol, 3 g Carbohydrates, 1 g Total sugars (1 g Added sugars), 1 g Fiber, 5 g Total fat (1 g sat), 125 mg Sodium, [nut:5] Vitamin K, [nut:1] Vitamin C

Lentil and Zucchini Cakes with Yogurt Sauce

Lentil and Zucchini Cakes with Yogurt Sauce
Prep Time
1 hour, plus 1 hour soak time for lentils
Number of Servings
Makes 4 Cakes
Ingredients

Yogurt Sauce

  • 1 cup plain yogurt
  • 2 Tbsp lemon juice
  • [q:1/4] cup chopped cilantro
  • Salt and freshly ground black pepper

Lentil and Zucchini Cakes

  • 1 cup red lentils
  • 2 small or 1 medium zucchini
  • [q:1/2] yellow onion, minced
  • 2 garlic cloves, minced
  • Salt and freshly ground pepper
  • [q:1/4] tsp ground coriander
  • [q:1/4] tsp ground turmeric
  • Ghee (clarified butter)
Directions
  1. Make yogurt sauce by whisking together yogurt, lemon juice, and cilantro. Add salt and pepper to taste. Set aside in fridge.
  2. Rinse lentils and soak in 2 cups of filtered water for 1 hour.
  3. Slice zucchini(s) into [q:1/4] by [q:1 1/2]-inch size matchsticks. Place zucchini pieces in a colander set over a bowl. Add onion, garlic, and 1 teaspoon of salt. Toss to combine. Let vegetables sit for 30 minutes so liquid releases. Discard liquid. Pat vegetables dry with a clean towel to remove excess moisture.
  4. Drain lentils and transfer them to a food processor. Add coriander, turmeric, and salt and pepper to taste. Pulse until a purée forms. Transfer mixture to a medium bowl and add zucchini mixture.
  5. Heat a few tablespoons of ghee in a cast-iron skillet set over medium heat. Scoop out [q:1/4]-cup of lentil mixture and add to skillet, flattening to form a cake shape. Repeat 3 more times to make a total of 4 cakes. Cook until underside of each cake is golden brown, about 3 minutes. Flip each cake over and cook for an additional 3 minutes. Repeat to cook remaining cakes.
  6. Serve with yogurt dipping sauce.
Nutrition Info
4 cakes: 339 Calories, 15 g Protein, 38 g Carbohydrates, 6 g Fiber, 15 g Total fat (9 g sat), 327 mg Sodium, [nut:5] Folate, [nut:3] Vitamin B1 (thiamine), Vitamin B6, Phosphorus, [nut:2] Iron, Zinc, [nut:1] Vitamin A, Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin C, Calcium, Magnesium, Potassium

Cranberry-Almond Energy Bars

Cranberry-Almond Energy Bars
Prep Time
20 minutes, plus 1 hour chill time
Number of Servings
12 bars
Ingredients
  • 2 cups whole almonds
  • [q:1/4] tsp salt
  • [q:1 1/2] cups dried cranberries
  • [q:1 1/2] cups chopped pitted dates
  • 2 Tbsp water
  • [q:1/4] tsp vanilla extract
Directions
  1. Line an 8-inch square metal baking pan with plastic wrap, letting excess hang over sides of pan.
  2. Add almonds and salt to a food processor and lock the lid into place. Turn on processor and process until almonds are finely ground, 20 to 30 seconds. Stop processor and remove lid.
  3. Add cranberries, dates, water, and vanilla to processor and lock lid back into place. Hold down pulse button for 1 second and then release. Repeat until fruit is finely chopped and mixture starts to clump together, about fifteen 1-second pulses. Stop processor, remove lid, and carefully remove processor blade.
  4. Use a rubber spatula to transfer mixture to plastic-lined baking pan, and spread into an even layer. Fold excess plastic over top and use your hands to press mixture firmly to flatten.
  5. Place baking pan in the refrigerator and chill until firm, about 1 hour.
  6. Transfer chilled mixture to a cutting board and discard plastic. Slice mixture in half, and then cut each half crosswise into 6 pieces (you should have 12 bars). Serve. (Bars can be refrigerated in an airtight container for up to 1 week.)
Nutrition Info
1 bar: 278 Calories, 6 g Protein, 0 mg Cholesterol, 43 g Carbohydrates, 34 g Total sugars (0 g Added sugars), 6 g Fiber, 12 g Total fat (1 g sat), 50 mg Sodium, [nut:4] Vitamin E,

Charred Tomatoes

Charred Tomatoes
with Cool Yoghurt, Pomegranate Molasses and Herbs
Prep Time
25 minutes
Number of Servings
Serves 4
Ingredients

  • Dressing

    • 2 Tbsp pomegranate molasses
    • 2 tsp za’atar seasoning
    • 4 Tbsp extra-virgin olive oil, plus extra for drizzling
    • 3 Tbsp lemon juice
    • Sea salt

  • Cool Yoghurt

    • 1 garlic clove, crushed
    • [q:1 1/4] cups natural plain full-fat yoghurt
    • Salt

  • Charred Tomatoes

    • 2 lb 4 oz cherry tomatoes on the vine
    • Handful of mint leaves, chopped
    • Large handful of basil leaves, torn
    • Handful of pomegranate seeds
Directions
  1. Prepare a barbecue for direct cooking over medium heat.
  2. Combine Dressing ingredients with a pinch of salt in a clean lidded jar or bowl. Shake or whisk to combine. Set aside.
  3. For Cool Yoghurt: combine crushed garlic, yoghurt, and a pinch of salt in a bowl and mix well. Set aside.
  4. For Charred Tomatoes: grill tomatoes over direct heat for about 5 minutes until charred and soft.
  5. To serve, spread yoghurt on a plate. Remove grilled tomatoes from vine and combine with mint and basil in a bowl. Add two-thirds of dressing and mix gently.
  6. Top yoghurt with tomato mixture and pour remaining dressing on top. Add another drizzle of oil, a scattering of pomegranate seeds, and some more salt, if you like.
Nutrition Info
301 Calories, 7 g Protein, 9 mg Cholesterol, 32 g Carbohydrates, 20 g Total sugars (8 g Added sugars), 5 g Fiber, 18 g Total fat (4 g sat), 351 mg Sodium, [nut:4] Vitamin C, [nut:3] Vitamin K, [nut:2] Vitamin B6, Vitamin E, [nut:1] Vitamin A, Vitamin B1 (thiamine), Vitamin B3 (niacin), Calcium, Folate, Iron, Magnesium, Phosphorus, Potassium

Physical Benefits of Creatine

Physical Benefits of Creatine
A Natural Way to Boost Strength and Stamina
Mark Wallace
a young and muscular athlete eating a salad

What is Creatine?

Creatine is an amino acid found naturally in your body.

It’s been shown to help build muscle and strength, especially when used in combination with resistance training.

Recent studies suggest that creatine may also support improved cognition.

Benefits of Creatine

  • Boosted Endurance

    Creatine may help to improve sports performance by supporting stamina and strength, making it possible to work out longer and at a higher intensity—especially when lifting weights, sprinting, or performing other actions that require short but powerful bursts of effort.

    For example, one 2021 study determined that creatine led to increases in both low-speed and high-speed strength, maximal work output, sprint performance, and fat-free mass.

  • Reduced Injury Risk and Quicker Recovery

    Creatine has been shown to reduce cramping.

    Some research has found a link between creatine and a reduced risk of muscle and joint injuries.

  • Bonus Benefits for your Brain

    Emerging research suggests that supplementing with creatine may support enhanced memory performance in healthy people, particularly older adults.

    One recent review found that participants who supplemented with creatine performed better on tests of memory than those that received a placebo.

    Another recent study found that participants who supplemented with five grams (g) of creatine for six weeks experienced a small, but beneficial, improvement in cognitive performance.

Timing Creatine Supplementation with Exercise

One recent study found that taking creatine after exercise may produce more benefits than taking it before, but the evidence wasn’t particularly strong.

Is Creatine Right for You?

  • Creatine for Vegetarians

    Most of the creatine in our diets comes from meat or seafood. Vegans and vegetarians might need a boost.

    Researchers evaluated nine studies concerning creatine levels in vegetarians.

    The researchers determined that supplementation helped increase lean tissue mass, muscular strength, and muscular endurance in participants.

    “Overall, it appears vegetarian athletes are likely to benefit from creatine supplementation,” wrote the authors of the review, which was published in the International Journal of Environmental Research and Public Health.

  • Other Notes and Precautions

    • Safety Concerns

      Creatine monohydrate is the safest and most extensively researched form of the supplement, even at higher doses (a typical dose is 3 to 5 grams per day).

    • Weight Gain

      One common side effect of creatine supplementation is weight gain, but it tends to be due to an increase in muscle, and not fat.

    • Dehydration

      Creatine draws water to the muscles from the rest of the body, potentially causing dehydration.

      It’s important to drink plenty of water when supplementing with creatine.

Sources

“Creatine,” MayoClinic.org, 2/9/21

“Creatine,” National Library of Medicine, www.MedlinePlus.gov, 10/26/21

"Creatine for exercise and sports performance, with recovery considerations for healthy populations" by B. Wax et al., Nutrients, 6/21

“Timing of creatine supplementation around exercise: A real concern?” by F. Ribeiro et al., Nutrients, 8/21

“Effects of creatine supplementation during resistance training sessions in physically active young adults” by S. Mills et al., Nutrients, 6/20

“The effect of creatine supplementation on cognitive performance—a randomized controlled study” by J.F. Sandkühler et al., BMC Medicine, 11/23

“Effects of creatine supplementation on memory in healthy individuals: A systematic review and meta-analysis of randomized controlled trials” by K. Prokopidis et al., Nutrition Reviews, 3/23

“Benefits of creatine supplementation for vegetarians compared to omnivorous athletes: A systematic review” by M. Kaviana et al., International Journal of Environmental Research and Public Health, 4/20

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Contributor
Alan Siddal
Tags
fitness / exercise
sports / athletics
amino acids
vegetarian
vegan

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Morgain’s Saucebox Sandwich

Morgain’s Saucebox Sandwich
Prep Time
50 minutes
Number of Servings
4 Sandwiches
Ingredients

Veggies

  • 1 eggplant, sliced into ½-inch rounds
  • 1 bulb fennel, cored and thinly sliced
  • 1 medium zucchini, sliced into [q:1/4]-inch rounds
  • 1 medium red onion, sliced into rounds
  • 2 red bell peppers, seeded and cut into strips
  • 2 Tbsp extra-virgin olive oil
  • 1 tsp kosher salt
  • 1 tsp cracked black pepper

Turmeric Tahini Mayo

  • ½ cup low-fat mayonnaise
  • [q:1/4] cup tahini
  • 1 Tbsp maple syrup
  • Juice of ½ lemon
  • 1 clove garlic, finely grated
  • [q:1/2] tsp ground turmeric
  • [q:1/2] tsp curry powder
  • [q:1/4] tsp kosher salt

Chickpeas

  • 1 (28 fl oz) can chickpeas, drained and
  • well rinsed
  • 2 Tbsp extra-virgin olive oil
  • [q:1/2] tsp smoked paprika
  • [q:1/2] tsp chili flakes
  • [q:1/2] tsp ground cumin
  • [q:1/2] tsp kosher salt

Assembly

  • 8 slices multigrain bread, toasted
  • 8 pieces leaf lettuce
Directions
  1. Preheat oven to 450˚. Line two baking sheets with parchment paper.
  2. Arrange veggies on prepared baking sheets, drizzle with oil, and season with salt and pepper. Roast for 25 to 30 minutes, or longer if you like things a bit charred. Remove from oven and set aside.
  3. While veggies are roasting, make turmeric tahini mayo: combine all turmeric tahini mayo ingredients in a mixing bowl and whisk until smooth. As this mayo is quite thick, feel free to loosen it a bit with a few teaspoons of water if you like your sauce a bit thinner. Set aside.
  4. Time for the spicy chickpeas. In a mixing bowl, combine chickpeas, oil, paprika, chili flakes, cumin, and salt. Mix well to coat chickpeas. Transfer everything to a pan over medium-high heat and cook for about 7 to 8 minutes, stirring frequently. Remove from heat and slightly mash chickpeas with a fork or a potato masher.
  5. To assemble sandwiches, liberally spread turmeric tahini mayo on four slices of toasted bread. Top each slice with lettuce, some roasted veggies, and a scoop of spiced chickpeas. Then close sandwich with other slice of toast. Enjoy!
Nutrition Info
1,208 Calories, 55 g Protein, 0 mg Cholesterol, 184 g Carbohydrates, 41 g Total sugars (3 g Added sugars), 39 g Fiber, 33 g Total fat (4 g sat), 1,538 mg Sodium, [nut:5] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B6, Vitamin C, Vitamin K, Folate, Iron, Magnesium, Phosphorus, Potassium, Zinc, [nut:4] Vitamin E, [nut:3] Calcium, [nut:1] Vitamin A

Broiled English Muffin French Onion Soup

Broiled English Muffin French Onion Soup
Number of Servings
Serves 4
Ingredients
Directions
  1. Heat 2 tablespoons of olive oil in a large pot over medium heat. Add 4 cups of sliced onions and cook, stirring occasionally, until caramelized and golden brown, about 25-30 minutes. 
  2. Once the onions are caramelized, pour in the 4 cups of vegetable broth, 2 Tbsp soy sauce,1 tsp fresh thyme, and 2 tsp balsamic vinegar. Season with 1 tsp salt and 1 tsp pepper to taste. Bring the soup to a simmer and let it cook for another 10 to 15 minutes to allow the flavors to blend together.
  3. While the soup is simmering, preheat your broiler. Split each English muffin with a fork and place on a baking sheet. Broil for 3 to 4 minutes until nice and toasty.
  4. Ladle the hot soup into oven-safe bowls. Place toasted English muffin halves on top of each bowl of soup. Sprinkle the grated Gruyere cheese evenly over the English muffins.
  5. Place the bowls under the broiler and broil until the cheese is melted and bubbly, about 2 to 3 minutes. Keep a close eye on them to prevent burning.
  6. Once the cheese is melted and bubbly, carefully remove the bowls from the broiler.
  7. Serve immediately.
Nutrition Info
741 Calories, 36 g Protein, 36 mg Cholesterol, 105 g Carbohydrates, 8 g Total sugars (0 g Added sugars), 20 g Fiber, 21 g Total fat (8 g sat), 1,014 mg Sodium, [nut:5] Vitamin B1 (thiamine), Vitamin B3 (niacin), Vitamin B6, Phosphorus, Zinc, [nut:4] Magnesium, [nut:3] Calcium, Iron, [nut:2] Vitamin B2 (riboflavin), Vitamin B12, [nut:1] Vitamin A, Vitamin C, Potassium

Pineapple and Jicama Salad

Pineapple and Jicama Salad
with Cilantro Vinaigrette
Prep Time
20 minutes
Number of Servings
Serves 4
Ingredients
  • [q:1/4] cup extra-virgin olive oil
  • 2 Tbsp freshly squeezed lime juice
  • 1 Tbsp white wine vinegar
  • 1 Tbsp minced shallot
  • [q:1/4] cup chopped fresh cilantro
  • [q:1/4] tsp ground cumin
  • Salt and freshly ground black pepper
  • 1 cup salad greens
  • 1 cup cubed, peeled fresh pineapple
  • 1 small jicama, peeled, cut into 3-inchlong matchstick strips
    • A small jicama is about the size of a potato.
    • If jicama is not available, you can substitute turnip, radish, or water chestnuts.
Directions
  1. Whisk oil, lime juice, vinegar, shallot, cilantro, cumin, and salt and pepper to taste in a small bowl. Transfer mixture to a small transportable container with a lid.
  2. Toss salad greens, pineapple, and jicama together in a large transportable container with a lid.
  3. Right before serving, toss pineapple and jicama salad with cilantro vinaigrette.
Nutrition Info
179 Calories, 1 g Protein, 0 mg Cholesterol, 15 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 5 g Fiber, 14 g Total fat (2 g sat), 298 mg Sodium, [nutrition:4] Vitamin C, [nutrition:1] Vitamin E, Vitamin K

Detox Salad

Detox Salad
Prep Time
20 minutes
Number of Servings
Serves 6
Ingredients

Dressing

  • [q:1/2]-inch piece of fresh ginger root
  • Juice of 2 large oranges
  • [q:2 1/2] fl. oz non-pasteurized apple juice
  • [q:1 1/2] fl. oz lime juice

Salad

  • 6 carrots, peeled and grated
  • 3 medium beetroots (beets),
  • peeled and grated
  • 1 small fennel bulb, very thinly sliced
  • 2 oz mixed bean sprouts
  • [q:3 1/2] oz sultanas (golden raisins)
  • 1 oz sunflower seeds, toasted
  • 1 oz pumpkin seeds, toasted
  • 2 fl. oz extra-virgin olive oil
  • Handful of cilantro leaves, to garnish
Directions
  1. To make dressing, peel and finely dice ginger. Using the flat side of a knife, press down on ginger pieces to release any excess juice. (Alternatively, if you have a juicing machine, peel and juice ginger.) Put diced or juiced ginger into a small jar along with remainder of dressing ingredients, pop jar’s lid on, and shake well.
  2. Assemble all salad ingredients in a large mixing bowl. Toss together well. Drizzle over dressing and serve, garnished with cilantro leaves.
Nutrition Info
274 Calories, 5 g Protein, 0 mg Cholesterol, 35 g Carbohydrates, 24 g Total sugars (0 g Added sugars), 7 g Fiber, 15 g Total fat (2 g sat), 101 mg Sodium, [nutrition:5] Vitamin A, [nutrition:4] Vitamin C, [nutrition:3] Vitamin K, [nutrition:2] Vitamin B6, E, Folate, Phosphorus, [nutrition:1] Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), Iron, Magnesium, Potassium, Zinc
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