Borscht is an incredibly powerful soup. Its rich colour signifies the presence of powerful plant pigments that have been shown to prevent the body from aging, environmental damage, and disease.
1 or 2 small beets
1 small onion
1 medium potato
1 celery stalk
1 cup (250 mL) red cabbage, shredded
2 cups (500 mL) vegetable stock
1 cup (250 mL) tomatoes, crushed
2 cups (500 mL) water
1/2 tsp (2 mL) dill
1/2 tsp (2 mL) caraway seeds
1/8 tsp (0.5 mL) black pepper
2 to 3 Tbsp (30 to 45 mL) natural cane sugar
1 to 2 Tbsp (15 to 30 mL) apple cider vinegar
Using a food processor, grate all the vegetables and place them in a pot with the stock, tomatoes, water, dill, caraway seeds, and pepper. Bring to the boil, reduce heat, and simmer until vegetables are very soft, about 25 to 40 minutes. Add sugar and vinegar, stir, and simmer another 5 minutes. Taste and adjust seasonings and serve. For a more elegant soup, blend before serving. Serves 8 to 10.
Per serving: 91 calories; 2.7 g protein; 0.5 g fat (0.1 g saturated); 22 g carbohydrates; 3.4 g fibre; 84 g sodium
source: "Build Better Food Habits" alive #291, January 2007
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.