This riff on gazpacho, a traditional Spanish tomato-based cold soup, is super fresh-tasting and good for you. Avocado lends a creamy texture, whereas the flavour of basil makes the soup scream summer. Best of all, it just takes about 10 minutes of knife work and a few whizzes in a blender and you’re done.
Avocado is a great source of nutrients, including vitamins C and K, potassium, and folate. According to a Yale University study, adults whose diets contain plenty of folate have a lower risk of colon and rectal cancers.
1/2 cup (125 mL) cold water
Juice of 1 lime
1 ripe avocado
1 cucumber, roughly chopped
1 yellow bell pepper, roughly chopped
3 small radishes, roughly chopped
1/3 cup (80 mL) packed basil leaves
2 garlic cloves, chopped
3 green onions, chopped, green and white parts
1 small jalapeno pepper, seeded and chopped
2 Tbsp (30 mL) extra-virgin olive oil or walnut oil
2 Tbsp (30 mL) natural white wine vinegar
1/4 tsp (1 mL) sea salt
1/4 tsp (1 mL) ground white pepper
1/2 cup (125 mL) low-fat sour cream (for garnish)
Zest of 1 lime (for garnish)
Place all ingredients except sour cream and lime zest in food processor or blender container and blend until well combined but with some texture still remaining. Add additional water if thinner consistency is desired.
Pour gazpacho into large bowl and refrigerate for at least 2 hours before serving. Ladle into serving bowls and garnish with sour cream and lime zest.
Each serving contains: 225 calories; 4 g protein; 18 g total fat (4 g sat. fat, 0 g trans fat); 15 g carbohydrates; 5 g fibre; 175 mg sodium
source: "The Big Chill", alive #358, August 2012
This vegan take on classic shepherd’s pie is jam-packed with bold and rich flavours that will ensure no one will miss the meat. While a great source of fibre, lentils also contain the highest amount of folate out of all plant-based foods. Oven ready If you don’t have an ovenproof skillet, you’ll need to transfer cooked lentil filling to a baking dish before topping with mashed sweet potatoes and baking.
Cauliflower has been having a moment lately, and this salad proves exactly why. Tender caramelized cauliflower is crowned in a glorious sweet and savoury crumble that will ensure it a place on your table all month long. Of all tree nuts, pecans have the highest concentration of flavonoids, which offer beneficial anti-inflammatory effects, and they also protect your cells from oxidative damage. Crumble perfection This crumble topping is too good not to use it on other preparations. Sprinkle over a carrot ribbon salad to add some extra pizzazz, use as a glorious garnish on a soup or stew, or consider generously spooning over your next vegetable “steak” to add some delicious textural variation.
This gloriously comforting dish gets its creamy lusciousness from a can of white beans. Feel free to use whatever vegetables you have on hand instead of broccoli. Pass the pasta Instead of regular pasta, consider serving this sauce over zucchini noodles, carrot noodles, or cooked spaghetti squash.
This nut-free take on classic queso dip is everything you want and more. Paired with chips, crackers, or crudités, this creamy, zesty, smoky, and oh-so-satisfying dip is easy enough to whip up for a cozy snack or as an appetizer for company. Go nuts! If you’re okay to eat nuts, try substituting sunflower seeds with 1 cup (250 mL) raw cashews.