Serves: 4

BROTH INGREDIENTS 

2 cups coconut milk
3 cups vegetable broth
2 Tbsp. tamari
3 cloves garlic, minced
1 Tbsp. ginger, grated
1 tsp. turmeric
1/2 tsp. Chinese five-spice

BOWL INGREDIENTS

Kelp noodles (1 package, rinsed)
1 cup broccoli florets
1/2 cup shredded purple cabbage
1 cup pan-fried tree spinach (Chaya) or any dark leafy green
1/2 cup marinated shiitake mushrooms (a splash of each: tamari, sesame oil, rice vinegar)

DIRECTIONS 

1. Broth: Simmer coconut milk, vegetable broth, tamari, garlic, ginger, turmeric, and Chinese five-spice for 10 minutes.
2. Pan-Fry Spinach: Sauté tree spinach until tender.
3. Assemble: In each bowl, layer kelp noodles, broccoli, cabbage, spinach, and mushrooms.
4. Serve: Pour hot broth over bowls and garnish with fresh herbs if desired.
Enjoy!

Nutrition facts per serving
Calories 195; protein 5.2 g; fat 14.6 g; carbs 14 g.

Photography: Danielle Arsenault

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Read This Story in Our 2025 Fall Fitness Issue

IMPACT Magazine’s Fall Fitness Issue 2025 featuring the The Fitness Guy, Pete Estabrooks, telling all with his shockingly candid new memoir revealing a story you never expected, as well as former pro soccer player Simon Keith and Paralympian Erica Scarff. Find your ultimate guide to cross-training for runners, no jump cardio and superset workouts along with the best trail running shoes in our 2025 Trail Running Shoe Review, and so much more!

If we take care of our health by eating healthy, we should also take care of the little (or large) nicks and cuts we get along the road of life. Over the years of adventure and escapade, I’ve fine-tuned my first aid kit to include a variety of powders, oils and salves that promote healing and ward off infection. Together with the essential fire starter and knife, my kit includes the following wilderness saviours.

TURMERIC
If I can take only one thing with me in the woods, it would be turmeric. Turmeric has long been used as a powerful anti-inflammatory in both Chinese and Indian medicinal practices. Applied topically, it can prevent infection in cuts and scrapes, soothe toothaches and heal bruises.

COCONUT OIL
What can I say—this is the oil of ultimate uses. I use it in my kit as a sun protection, moisturizer on my face and all over my body. It is anti-viral, anti-fungal and anti-bacterial. Use it as a base and mix it with essential oils to prevent the sting of a sunburn (with lavender) or ward off the bugs (with cedar, lemongrass and citronella).

TEA TREE OIL
Hailing originally from Australia, this one is always with me. Tea tree oil is anti-viral, anti-fungal and anti-bacterial. Use it on cuts and small wounds to keep the bad bacteria at bay. There are hundreds of uses for this miracle oil. From soothing mosquito bites to infections—this oil is an absolute must. Mix it with coconut oil in order to spread it out. On its own, tea tree oil is very potent—a little goes a long way!

ARNICA LOTION 
This salve, made from fresh arnica flowers, is used as a topical cream to reduce the healing time and limit bruising and sore muscles when applied right after injury or as soon as possible. These little flowers have anti-inflammatory and circulation-stimulating properties but should not be used on open wounds.

ACTIVATED CHARCOAL
For acute use in food poisoning, intestinal illness, vomiting, diarrhea, or the ingestion of toxins, mix activated charcoal (powder form from burnt coconut husks) with water and drink it. It will bind to unwanted toxins and expel them with bodily wastes.

CAYENNE POWDER (IN CAPSULE FORM)
A spicy addition to any dish, when placed straight on the skin this super spice will stop bleeding rapidly (be prepared—it’ll also sting like a son-of-a…). In capsule form, ingested cayenne will also warm you from the inside out by elevating your core body temperature for a short time. In this case, it may stave off hypothermia.

BUG-OFF ALL-NATURAL BUG SPRAY
I make my own insect repellant, and it has worked wonders while bushwhacking through dense forests and even in my backyard at the height of pesky bug season.

INGREDIENTS:

• 1 cup witch hazel

• 2 Tbsp. neem oil, which contains

• natural insecticidal compounds

• 1/2 tsp. vodka as a natural preservative

• 30 drops citronella essential oil

• 30 drops cedarwood essential oil

• 30 drops lemongrass essential oil

• 20 drops lavender essential oil

• 15 drops lemon essential oil

• 15 drops eucalyptus essential oil

Add all ingredients to a spray bottle that fits nicely in your first-aid kit, shake and spray.

EUCALYPTUS OIL
For any respiratory-type problems, a few drops of this oil in the palm of your hand will open up airways when inhaled. It can be diluted with coconut oil and applied externally to the feet and chest as an impromptu VapoRub. It will repel the bugs too!

POWDERED GINGER
Ginger is great for nausea, reflux, stomach trouble and morning sickness. I also keep some in the car for motion sickness. It helps soothe the stomach after a digestive illness or food poisoning. Mix it with coconut oil and turmeric for a delicious tea.

LAVENDER OIL
Mixed with witch hazel or coconut oil, a lavender spray or salve provides instant relief from minor burns—from the sun or the campfire!

DEHYDRATED COCONUT POWDER
Fresh water may be hard to come across in the wilderness, especially in the desert where I spend a lot of time. Keeping a packet or two of dehydrated coconut powder on you will help combat and prevent dehydration. It is loaded with electrolytes and keeps your water retention in balance. 

You can survive and thrive for a long time out there with these goodies. You never know what sneaky tricks Mother Nature has in store for you, so it’s best to be prepared.

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Read This Story in Our 2023 Summer Outdoor & Travel Issue
Featuring Alison Jackson, Canadian cyclist and only North American male or female to win the famed Paris Roubaix. Travel the country’s most stunning hot spots by campervan. Become a better trail running by improving your ascents and descents—plus, train outdoors with Canada’s Top Fitness Trainers. Enjoy plant-based summer recipes and so much more. 

People are growing more aware of the impact their food choices make on their overall health. They see their grandparents, parents, people their age or even younger succumbing to the ever-evolving illnesses that plague even the most developed countries, in which poor diets play a big role. There is no better time than right now to change our eating habits. It’s the small, permanent changes that will make all the difference in our health and longevity.

WHY CONSUME A RAW-FOOD DIET?

Reasons for consuming a raw, plant-based, whole-foods diet is mainly for its health benefits.
Studies have shown that cooking food diminishes the quality and quantity of the enzymes and nutrients of the food. Although cooked food is still loaded with proteins and minerals, by keeping produce as unprocessed as possible, it is ensured that enzymes and vitamins aren’t denatured and are absorbed and utilized by the body once ingested. The more intact nutrition we receive, the more life-energy we will get from our food.

Subscribing to a raw-food diet also encourages the consumption of a wide variety of colourful, fresh produce, with abundant phytonutrients and antioxidants that assist the human body to function properly and fight off infections, viruses, diseases, and health complications in general. Due to the increase in the consumption of insoluble and soluble fibre, better digestion ensues and assists with weight management while plant enzymes in their alive-form improve nutrient absorption.

When we eat a variety of these foods, we are giving our microbiome a variety of fuel as well. Current scientific research on the gut microbiome shows that the diversity of your diet can boost your immune system. By building the health of your inner terrain, you improve the functionality of your digestive tract.

Raw foods, and in particularly adaptogens, have been found to be highly beneficial in terms of generating more energy for daily activities and managing stressful conditions by helping to regulate the nervous system.

HOW TO MAKE THIS LIFESTYLE EASY AND SATISFYING?

Preparation. Preparation is key. Start by searching online for your favorite dishes, made into the “raw vegan” version. Print some recipes and then shop for ingredients. Planning your meals, or even just chopping a bunch of fresh veg will make it so much quicker to throw a meal together in a flash. Whip up a few tasty sauces to pour on top and rotate for four days. Have some fresh herbs and sprouts on hand to toss on top of every meal. These critical first steps ensure that next time you get hungry, you don’t reach for chips or head to the closest “healthy-but-still-probably-uses-canola-oil restaurant”. By making the ingredients convenient when you need them, you’re setting yourself up for success, one meal at a time.

Variety. Don’t settle for just salad, look for options – hot and cold, different cuisines, flavors, textures. Make it fun – there are raw-food versions and substitutes for almost anything. When in doubt, eat the rainbow. Variety allows for sustainability in terms of flavour, satiety, and nutrition. Even raw food can be warm, just not scalding hot. Food is still considered raw if never heated above 118 F.

Education. This is the most important aspect which ties everything together. Learn about the different food products and techniques that support the body’s needs and your goals. Dig deep into the research and the inspirational raw-food recipes, found online, in cookbooks and e-courses. You have infinite resources available to you.

Consistency. You do not have to go fully raw-food overnight. It’s not grand gestures that make the most difference, but small consistent habits. This may mean incremental changes in one’s diet. We’re human and may experience cravings. This is all okay. It is about discernment and knowing that failing sometimes does not define us. Continue until you find a balance that works for you.
Try the Microgreens Mexi Salad with No-Bean Cilantro Cumin Crumble and Smoked Dressing for a flavour-packed raw salad.
See recipe Microgreens Mexi Salad.

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WHAT TO EAT?
• All fresh and dried fruits
• All raw vegetables, made into burgers and pates
• Raw nuts and seeds (soaked and sprouted)
• Raw grains and legumes (soaked and sprouted)
• Raw nut butters and nut milks
• Cold-pressed olive and coconut oils (sparingly)
• Fermented foods like kimchi, sauerkraut, miso
• Seaweed and algae (nori, dulse, spirulina, chlorella)
• Sprouts (radish, lentil, sunflower, broccoli)

RISKS OF A RAW-FOOD DIET

Not every food can be consumed raw. While there are many benefits to eating a raw, whole-food, plant-based diet, there are a few things to be aware of:

• Pesticide, fungicide and other chemicals residues and pathogens in non-organic produce
• Nutrient-deficiency symptoms and conditions due to lack of variety
• Weight loss in active people due to inherently lower caloric content of raw foods
• Leaky gut susceptibility if antinutrients from legumes and seeds are not removed by soaking and sprouting – raw almonds should be soaked before eaten, due to the enzyme inhibitors present in the skin.
• Food poisoning from food that is easily contaminated or from those that require thorough cooking like cassava and kidney beans

Photography by Brett Cherry; Food Pyramid: Pachavega Living Foods Education

Read This Story in Our 2022 Summer Outdoor & Travel Digital Edition

Cold Water King, Core-Centric Fitness, Prepare for Hiking Season, Mountain Bike Fundamentals, The Simple Ways Movement Gives Us ‘Hope’, recipes and much more!

Makes 4 servings

INGREDIENTS

Microgreens Mexi Salad

• 3 handfuls of a variety of microgreens (we recommend mung bean sprouts, sunflower shoots, alfalfa and radish)
• 1 head of red bibb lettuce (or other types of garden greens)
• 1 organic cob of corn (boiled with a slice of onion in the water)
• ½ avocado, sliced
• A few radishes, sliced
• A few slices of red onion
• A handful of cherry tomatoes, halved
• A pinch of fresh cilantro, chopped
• Some bites of cauliflower, chopped

No-Bean Cilantro Cumin Crumble

• ¾ cup walnuts
• ½ cup chopped carrots
• ½ cup sundried tomatoes (soaked in water if dried or rinsed if stored in oil)
• 2 Tbsp. green onion, chopped
• 1 Tbsp. fresh cilantro
• 1 tsp. cumin powder
• ½ tsp. dried oregano
• 1 Tbsp. lemon juice
• Pinch of salt

Smoked Jalapeño Dressing

• ¾ cup water
• ¾ cup cashews
• 2 tsp. smoked paprika
• ½ jalapeño pepper, seeds removed
• 2 Tbsp. lime juice
• 1 tsp. lime zest
• 2 cloves garlic, minced
• A few small pieces of raw cauliflower
• Pinch of salt

DIRECTIONS

No-Bean Cilantro Cumin Crumble

Place all of the ingredients in a food processor and pulse until it forms a crumbly texture. Be careful not to over-process. Leave some texture. Feel free to eat as is or dehydrate to make this recipe even more flavorful.

To up the crunch factor, dehydrate the mix for four hours at 115 F on a non-stick sheet in a food dehydrator.  After a few hours, stir it around on the sheet and dehydrate another 6-8 hours, depending on your preference of crunch. If you dehydrate it until there is zero moisture left, this recipe will keep for three months in the fridge. The more water
it has, the less time it will last. Flavours also become more pronounced in the dehydrator, thus increasing the flavor.

Smoked Jalapeño Dressing

Soak cashews overnight and rinse in morning (no need to refrigerate, but the cold won’t do harm). Add all the ingredients to a high-speed blender and blend on high until smooth and creamy. Store in the fridge.

Assembly

Add the microgreens and lettuce to a big bowl with some of the Smoked Jalapeño Dressing, tossing to combine. Place in a bowl or on a plate and top with the No-Bean Cilantro Cumin Crumble, sliced radishes, avocado, cherry tomatoes, corn and cauliflower. Drizzle with more of the dressing and serve!

Nutrition facts per serving Calories 313; protein 11 g; fat 24 g; carbs 18 g.

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Photography by Danielle Arsenault

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Eating spiralized vegetable noodles on the regular is an amazing way to eat more veg, as long as they are accompanied by an awesome sauce! One thing I know for sure, this recipe blends spicy, sweet and sour of the Mango Habanero Hot Sauce with the rich and creamy umami-ness of the Simple Cashew Cheese for a bite of heaven and explosion of flavour. 

Serves 4

Ingredients

Rainbow Noodles

• 1 butternut squash, peeled and spiraled into noodles
• 1 beet, spiralized
• 1 zucchini spiralized
• 1/3 cup cashews (for garnish)
• 1 Tbsp. fresh cilantro, finely chopped
• Slices of red onion and julienned carrots
• A handful of mung bean sprouts

Mango Habanero Hot Sauce

• 2 mangoes, chopped
• Pulp of 1 whole passionfruit
• 1-2 habanero peppers, de-seeded
• 3 cloves garlic, minced
• ½ Tbsp. fresh turmeric, minced
• 1 Tbsp. cilantro 
• Pinch of black pepper
• Pinch of salt

Simple Cashew Cheese

• 2 cups cashews – soaked for minimum 6 hours then rinsed and drained 
• 2 Tbsp. nutritional yeast 
• 2 Tbsp. lemon or lime juice
• 2 capsules probiotic powder with acidophilus
• 1/2 cup water
• 1 tsp. sea salt

Directions

Mango Habanero Hot Sauce

Add all ingredients to a food processor and process on high until well mixed.

Simple Cashew Cheese

Place all ingredients in a high-speed blender. Blend on high until the consistency is like cream – be patient with this, the creamier, the better the final product. You’ll probably have to use the tamper for this one – it’s thick! Using a spatula, scoop out into a glass bowl and cover loosely with a cloth.

Wait 24 hours for the nut cheese to ferment and bubble start to form. When fermented, stir the bubbles down and store in the fridge in a glass jar. The final consistency will be like a creamy cream cheese spread.

Assembly

Arrange the squash, beet and zucchini noodles on the plate with the sauces in the centre of the plate, garnish with the veggies. Serve and devour!

Notes: If you want softer noodles, mix the veggies spirals with the sauces in a big bowl ahead of time, let sit for 10 minutes and then serve with the garnishes. The salt content in the sauces will draw out the water in the veggies and soften them.

Nutrition facts per serving: Calories 629; protein 19 g; fat 35 g; carbs 75 g. 

Read This Story in Our 30th Anniversary Digital Edition
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Explore future trends in health, fitness and food in this special 30th-anniversary edition. Find our favourite tech and kitchen must-haves, then work out before making one of our delicious plant-based recipes – all inside this issue!

Serves 4 with extra sauce

Ingredients

Mushrooms

• 2 cups mixed wild mushrooms, chopped (oyster, shiitake, maitake)
• 1 shallot, minced
• 1 Tbsp. tamari
• ½ tsp. sage powder

Risotto

• 1 ½ cups forbidden black rice
• 3 cups veggie stock
• 1 Tbsp. olive oil (optional)
• 1 medium shallot, minced
• ½ cup white wine
• 1 Tbsp. Italian parsley, chopped
• Pinch of pink salt to taste

Basil Beetroot Hummus

• 1 cup beetroot, chopped
• ½ cup walnuts
• ¼ cup tahini paste
• A handful of fresh basil
• 1 tbsp lemon juice
• 2 cloves garlic
• ½ tsp cumin powder
• Pinch of pink salt (adjust salt to taste)

Alfredo Sauce

• 1 cup cashews, soaked overnight and rinsed
• 2 Tbsp. pine nuts, soaked overnight and rinsed
• 2 Tbsp. nutritional yeast
• 2 cloves of garlic, minced
• 1 Tbsp. lemon juice
• 1 Tbsp. onion powder
• ½ Tbsp. miso paste
• 1 tsp. pink salt (to taste)
• ½ tsp. black pepper
• ¼ tsp. nutmeg

Passion Fruit Hot Sauce

• 4-6 red Thai chilis (seeds removed)
• ½ cup apple cider vinegar
• ½ cup chopped carrots
• Pulp of 1 passion fruit
• 1 Tbsp. maple syrup
• 3 cloves garlic
• 1 tsp. pink salt (to taste)

Directions

Mushrooms

1. In a medium saucepan, on medium heat, add the mushrooms and sauté to release liquid.
2. When their innate liquid begins to brown, add the shallot and sage.
3. Sautee for 5 mins until cooked and add the tamari at the end.
4. Mix to incorporate.
5. Serve alongside the Risotto.

Risotto

1. In a large saucepan, heat a few Tbsp. of stock to a simmer.
2. Lower the heat and add the shallot and optional olive oil.
3. Sautee lightly until translucent and the stock has evaporated.
4. Add the rice to the pan and stir it with a wooden spoon so that the grains are coated with the oil.
5. Sauté for another minute or so, until there is a slightly nutty aroma.
6. But don’t let the rice turn brown. 
7. Add the wine and cook while stirring, until the liquid is fully absorbed.
8. Then add the remaining veggie stock, stir, leave on low simmer and cover until rice is fully cooked.
9. Mix in the parsley by hand serve drenched in Alfredo Sauce.

Basil Beetroot Hummus

1. Place all ingredients in the food processor and process to your liking.
2. Try a chunky hummus or a very smooth and creamy one.

Alfredo Sauce

1. Blend all in a high-speed blender until smooth and creamy!

Passion Fruit Hot Sauce

1. Blend in a high-speed blender and then transfer to a mason jar for storage (preferably with a plastic lid — the metal tends to rust from the acidic nature of the hot sauce).
2. Add to any savoury dish whenever you need a kick.
3. Will keep for one month in the fridge.

Nutrition facts per serving
Mushrooms & Risotto – Calories 168; protein 6 g; fat 1 g; carbs 266 g.
Alfredo Sauce – Calories 222; protein 7 g; fat 17 g; carbs 14 g.
Passion fruit Hot Sauce – Calories 53; protein 1 g; fat 0 g; carbs 10 g.
Basil Beetroot Hummus – Calories 195; protein 6 g; fat 17 g; carbs 3 g.

Read this story in the digital edition of IMPACT Magazine.

IMPACT Magazine’s 2021 Running Issue

Looking for running inspiration? Training for a race? We have first-rate training programs designed by some of the best running coaches for your next 10K, Half-Marathon, Marathon and 70.3 distances, plus an epic Road Running Shoe Review to help you get started on the right foot. Plus – our annual RACE SOURCE GUIDE features hundreds of races that you can participate in from virtual to in-person.

These plant-based parcels are bursting with flavour. The marinated mushrooms lend a meaty, hearty flavour which is balanced by the kimchi’s brighter, sharper, fermented flavours. This dish is great for your gut health and your taste buds!

Serves 8

INGREDIENTS

Parcels

• 4 Collard Green Leaves, stems cut out
• A handful of shredded beets and carrots
• Avocado, sliced

Sesame Mushroom Stuffing

• 2 cups marinated and dehydrated mushrooms (see direction #3)
• 1 cup Low So Kimchi
• 1 Tbsp. tahini paste
• 1 Tbsp. minced onion

Smoky Fermented Cilantro Cream

• 1 cup cashews, soaked overnight
• and rinsed
• ¾ cup water
• ½ cup spinach or kale
• 2 Tbsp. lemon juice
• 1 clove garlic
• 2 Tbsp. kimchi juice
• (from the Low-Sodium Kimchi), optional
• 1 tsp. liquid smoke
• ¼ tsp. Himalayan pink salt, more to taste
• 2 cups fresh cilantro (added by hand)
• 1 Tbsp. olive oil (optional)

DIRECTIONS

1. Strip the collard greens of their spine. Leave collard greens on the counter for 4 hours. They will wilt significantly and this makes them much easier to roll.
2. Meanwhile, add all stuffing ingredients to a food processor and pulse 4-5 times until mixture resembles a crumble.
3. To make the marinated and dehydrated mushrooms, combine the following in a mason jar and shake well: 1 Tbsp. of tamari, 1 Tbsp. toasted sesame oil, ½ Tbsp. maple syrup, ½ Tbsp. lemon juice. In a bowl combine mushrooms and marinade, toss. Dehydrate on Teflex sheets in a dehydrator at 115 C for 6 hours, until moisture is reduced significantly but mushrooms are not dry.
4. Prepare your Cilantro Cream. Blend all ingredients (except cilantro) in a high-speed blender until creamy, then empty into a large bowl. Add chopped cilantro and combine with a spoon.
5. Place one collard, underside-up, on your surface and place a few spoonfuls of stuffing, shredded carrots, beets, and a few slices of avocado. Roll up like a gift, folding the sides in.
6. Slice in half and serve with Smoky Fermented Cilantro Cream.

Nutrition facts per serving: Calories 101; protein 3 g; fat 10 g; carbs 6 g.

Low So Kimchi

Serves 15

INGREDIENTS

• 2 lb. napa cabbage, roughly chopped into chunks
• 3 green onion, cut into 1 inch pieces
• 1 apple, shredded
• ½ onion, thinly sliced
• 1 ½ Tbsp. pink Himalayan salt
• 2-3 fresh garlic cloves, minced
• 1/2 thumb sized piece of ginger, minced
• 2 ½ Tbsp. cayenne pepper
• 1 Tbsp. apple cider vinegar
• 1 Tbsp. water
• 1 Tbsp. maple syrup

DIRECTIONS

1. Place the cabbage, onion and apple in a large bowl, add salt and toss. Set aside for 1 hour. In the meantime, combine the remaining ingredients in the food processor and process until it resembles a thick paste.
2. Eventually, transfer the cabbage mix back into the large bowl and squeeze until the liquid brine begins to drip out of your hands. Next, incorporate the garlic-ginger blend, and stir with a spatula or use gloves. The cayenne will otherwise burn your hands!
3. Pack the mixture tightly into a glass mason jar, using a plastic or silicone lid as metal will rust from the acidic nature of the Kimchi. Leave about an inch of space at the top for the fermentation process.
4. Place on the countertop in a warm space for 3 days (20-24 degrees C). If it’s cooler, leave longer to ferment.
5. Taste after 3 days, refrigerate when its finished to your tastes.

Nutrition facts per serving: Calories 25; protein 1.2 g; fat 0.5 g; carbs 5.3 g.

IMPACT Magazine’s December 2020 Edition

Read about our top Canadian Olympic snowboarder who returned from injury and is chasing that elusive Olympic Gold!⁠ Learn how not to lose your momentum running through the cold and snow, work out with Canada’s Top Fitness Trainers, avoid back pain with one of the world’s most renowned experts and try out our delicious Holiday-themed recipes.

Read these story in our December 2020 Digital Edition.

Serves 4

Recipe Ingredients

Curry

• 2 Tbsp. veggie broth (or coconut oil)
• 1 medium head of cauliflower, chopped into medium florets
• 1 small onion, chopped
• 2 cloves garlic, minced
• 2 medium tomatoes, chopped small
• 1/2 serrano pepper, minced
• 1 can of chickpeas (rinsed and drained)
• 1 can of coconut milk
• 2 Tbsp. gluten-free tamari
• 1 Tbsp. fresh ginger (minced)
• 2 tsp. cumin powder
• 1 tsp. coriander powder
• 1/2 tsp. turmeric powder
• 1 tsp. of each: maple syrup, pink salt and apple cider vinegar to give it a final pop of robust flavour!

Recipe Directions

1. Heat a large sauce pan to medium hot and add broth or coconut oil, spice powders, ginger, serrano, onion, garlic and salt. Sauté for a few minutes.
2. Lower the temp to medium low, add the cauliflower and stir. Let simmer and stir every 3 minutes until the cauliflower is golden brown.
3. Add coconut milk, tamari, chick peas, tomatoes and stir. Bring to a simmer over medium heat. You want a simmer, not a boil, which should be around low to medium-low heat.
4. Cover and cook for 10-15 minutes, stirring occasionally. At this time, taste and adjust the flavor of the broth as needed. Add an extra teaspoon of maple syrup or apple cider vinegar — or both to balance the taste.
5. Serve as is, with quinoa or add a scoop to your next salad.
6. Garnish with something fermented, something sprouted and some seaweed. Here we have fermented smoky cilantro cream, sunflower sprouts and dulse flakes.
7. Store leftovers in the refrigerator up to six days or in the freezer up to six months. Reheat in a sauce pan by adding extra coconut milk and tomato.

Recipe Ingredients

Smoky Fermented Cilantro Cream

• 2 cups cashews
• 1 cup water
• 1 Tbsp. lemon juice
• 1 probiotic capsule
• 3 cups fresh cilantro
• 1 cup kale
• ¼ cup olive oil
• 2 Tbsp. apple cider vinegar
• 2 cloves garlic
• 1 Tbsp. sauerkraut juice
• 1 tsp. liquid smoke
• ¼ tsp. Himalayan pink salt, more to taste

Recipe Directions

1. Make the fermented cashew cream first by blending the ingredients on high until smooth and creamy.
2. Transfer to a mason jar with a lot of room left in the jar and leave in a warm place for 24 – 36 hours or until you see bubbles forming in the cream. The temperature of your space determines how fast your ferment goes.
3. Pulse remaining ingredients (except the cashew cream and garlic) in the food processor until well chopped but not a homogenized paste (keep some texture), then empty into a large bowl.
4. Add chopped garlic and fermented cashew cream, mix by hand then transfer to a storage container.
5. Keeps fresh for 2 weeks in the fridge (because it’s fermented).

Nutrition facts per serving: Calories 138; protein 6 g; fat 5 g; carbs 16 g.

IMPACT Magazine’s November Edition

RBC Olympic hopefuls Hayley Daniels, Sam Effah and Kate Wright as our inspiring cover athlete stories!⁠ Get prepared for winter running, making movement part of your workday, and exploring great hikes near Calgary and Vancouver.

Read this story in our November 2020 Digital Edition.

What if I told you, you could have all these things and more? That the raw food diet will fuel your body with the most nutrient-dense foods our planet has to offer. And that the flavours are complex and bursting with deliciousness.

1.  Why Raw?

When food is cooked, the enzymes and vitamins within the food are damaged. We need the natural enzymes present in raw, living foods to help boost digestion and fight chronic disease. And although there are many benefits to eating cooked food, it does affect these important nutrients. However, as long as the food is not heated above 45 degrees C, the enzymes and nutrients remain intact.

2. Who Would Benefit Most From a Raw Food Diet?

Those who are ready for a lifestyle change or who have chronic health conditions would benefit greatly from a raw food diet. Raw foods by nature are naturally anti-inflammatory and can reduce chronic issues over time. Raw foods can also re-balance existing nutrient deficiencies.

3. Emphasize Whole, Organically Grown, Unprocessed Foods

Experiment with your food. Start with a diverse variety of raw fruits, veggies, sprouted nuts and seeds, fermented foods, seaweed and sprouted pseudo-grains such as quinoa and buckwheat foods as your staples. There are endless possibilities of flavour and you can even replicate your own favourite comfort foods in a ‘raw food’ style.

4. Chew Chew Chew

Incomplete chewing leads to improper digestion and can cause discomfort. Chewing is also the first step of digestion. Our saliva contains amylase, an enzyme that is activated even before we eat. Manually mixing food with saliva begins to break down carbohydrates into simple sugars.

5. Nutrient Density

Many ‘superfoods’ are typically consumed within the raw foods diet, such as kale, blueberries, garlic, fermented foods and sprouts. If you are getting a variety, you will get everything the body needs and more. Brightly coloured foods with the most pigments provide more antioxidants and immune-boosting nutrients. And, raw foods like cacao and blue-green algae contain a chemical called PEA (phenylethylamine), known as ‘the love molecule’ which increases serotonin and dopamine production, contributing to an overall feeling of happiness.

You don’t have to be perfect if you decide to try a raw food diet. If you base 50 per cent of your diet on raw, plant-based foods, it will have a huge impact on your life. After all, it’s not about what we do occasionally, it’s about what we do consistently that will make the biggest impact on our happiness and overall feeling of health and wellbeing.

Makes 6 wraps

Buffalo Broccoli Bites

Ingredients

• 5 cups broccoli

Buffalo Sauce

• 3 Tbsp. Frank’s red hot sauce
• 2 Tbsp. gluten free flour
• 2 Tbsp. gluten free tamari
• 1 Tbsp. apple cider vinegar
• 1 Tbsp. toasted sesame oil

Directions

Place sauce ingredients in a mason jar and shake to mix.

Pan fry broccoli until bright green. Pour sauce ingredients into the pan and coat broccoli generously. Continue to stir until all the sauce is absorbed. Remove from heat.

Caesar Salad Wraps

Ingredients

Salad

• 1-2 big bunches of kale, torn

Caesar Dressing

• 1 ½ cups raw cashews, soaked
• ¾ cup water
• ½ cup olive oil
• ½ cup fresh lemon juice
• 3 Tbsp. tahini
• 2 Tbsp. dulse flakes (seaweed)
• 4 cloves garlic
• 2 Tbsp. gluten free tamari
• 2 tsp. sage
• ½ tsp. pink salt

Sundried Tomato Flax Wrap

• 2 Roma tomatoes
• ¾ cup flax meal
• 2 cups water
• ¼ cup sundried tomatoes (dried)
• ½ Tbsp. oregano
• 2 tsp. gluten free tamari

Directions

Blend wrap ingredients in a high speed blender till very smooth. Add more water as needed; you want a thick gelatinous consistency.

Spread wrap batter evenly onto Teflex-lined dehydrator sheets. Dehydrate at 115 degrees for about 4 hours, or until the tops are firm.

Flip your Teflex sheet (with wrap) upside down onto the mesh sheet beneath, and peel back the Teflex till the wrap has been flipped onto its other side. Dehydrate another 1 ½ hours. You want them to be flexible, and not to crack when bent.

Cut into triangles or strips and refrigerate in a glass air-right container. (Keeps for 2-3 weeks.)

Toss kale with caesar salad dressing. Fill wraps with broccoli bites, kale caesar salad, fresh tomato, cucumber and sprouts.

Nutrition facts per wrap: Calories 488; protein 15 g; fat 37 g; carbs 26 g.