Apples or pears are a delicious seasonal fruit and an easy way to eat more heart healthy soluble fibre. Rather than bake a pie with a fatty crust, make a whole grain crumble. You can use a homemade topping or a natural muesli, as in this recipe.
6 cups (1.5 L) organic apples, washed and sliced
1 cup (250 mL) prunes, coarsely chopped
1/8 tsp (.5 mL) liquid stevia
2 Tbsp (30 mL) whole wheat or spelt flour
2 tsp (10 mL) cinnamon
2 cups (500 mL) natural muesli
1/4 cup (60 mL) blackstrap molasses
1/4 cup (60 mL) natural fruit juice
1 tsp (5 mL) cinnamon
1/4 cup (60 mL) cold-pressed walnut or safflower oil
Preheat oven to 350°F (180°C). Place fruit in large mixing bowl. In a separate bowl, mix stevia, flour, and cinnamon. Add to fruit and mix well. Place fruit mixture in a large baking dish.
In the same large mixing bowl, combine crumble ingredients (muesli, molasses, juice, cinnamon, and oil) using your fingers or two knives to mix thoroughly. Sprinkle over fruit mixture.
Bake 50 to 60 minutes. Serve warm or cold. Serves 6.
source: "A Detox Menu", alive #269, March 2005
This vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience. Versatile leftovers Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
This creamy dip will be your go-to for dunking vegetables or for spooning over roast chicken or root vegetables as a sauce. Compounds found in fennel have been shown to stimulate the production of T-cells in our body, which, in turn, may help improve our immune response to infections. If white is right If you would like to stay on the white theme, try serving this dip with an array of white vegetables such as endive leaves, jicama sticks, daikon rounds, steamed nugget potatoes, and cauliflower florets.
The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health. Mix and match This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.