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 Asian-inspired stir-fry takes full advantage of the crunch Brussels sprouts achieve when they’re heated quickly. The sweet-and-sour sauce delivers a tangy edge, and tempeh offers plant-based protein and a blast of umami. If you want meat in the dish, you can replace tempeh with ground pork. Ready, set, go Stir-frying is a cooking method that thrives on speed. That means you want to have all of your ingredients prepped and ready to go into the pan. That also means no chopping on the fly.
Two fall stalwarts—rutabaga and Swiss chard—team up to bring seasonal flavour to these baked savoury cakes. A topping of velvety cashew cream adds a little extra spark. Rutabaga burgers, anyone? You can also prepare these cakes burger-style in a skillet. Simply form rutabaga and chard mixture into burger-sized patties and cook in greased skillet over medium-high, until golden brown on both sides.
If you’re feeling a bit burnt out when it comes to your typical morning repast, consider pivoting to this bowl of nutrition and quintessential fall flavours. It might just be the cozy sweater of the breakfast world. If you need extra energy to power your day, you can scatter on some crunchy granola. The sweet potato mixture can be made a day or two in advance and reheated in the microwave before serving. Pick of the crops For sautéing purposes, you want to use pears that keep their shape when heated. Bosc and Anjou are two good options. Fuji, Cortland, Honeycrisp, and Empire are excellent apple choices for heating in the skillet, as they won’t turn too mushy.
A plant-based spinoff of shepherd’s pie makes an ideal use for those surplus starches. Flavour-rich shiitake mushrooms and saucy lentils meet creamy potatoes in a protein-filled and satisfying comfort meal packed with nutrition and perfect for any cool-weather dinner. Mash it up Do you have other kinds of leftover mash on hand? Any mash befits the top of this comfort food. Try substituting potatoes with mashed sweet potatoes or yams. For lower carb options, try celeriac or cauliflower mash!