As one of nature’s sweetest vegetables, beets are a perfect contender for winter smoothies with plenty of visual appeal. If using a less powerful blender, you may want to use cooked and cooled beets.
It’s true: an apple a day may help keep the doctor at bay. A recent Journal of Functional Foods study found that polyphenol antioxidants in apples can reduce levels of oxidized LDL cholesterol, a particularly heart-hampering form of cholesterol.
1/2 cup (125 mL) orange juice
1/2 cup (125 mL) plain Greek yogurt
1 small beet, peeled and quartered
1 apple, quartered
2 Tbsp (30 mL) walnuts
1/2 in (1.25 cm) piece fresh ginger
Place orange juice, yogurt, beet, apple, walnuts, ginger, and 3 ice cubes in blender container and blend until smooth. If needed, add a touch more orange juice to help with blending.
Each serving contains: 318 calories; 11 g protein; 10 g total fat (1 g sat. fat, 0 g trans fat); 50 g total carbohydrates (38 g sugars, 5 g fibre); 140 mg sodium
source: "Whip It Good", alive #388, February 2015
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.
Here, the breakfast favourite, granola, serves as a crunchy topping for this salad featuring seasonal delights, including sweet butternut and apple. The maple-date dressing is sure to be kid-approved. You can add cooked lentils to move it from side dish to complete plant-based meal. If desired, swap out butternut for pumpkin or sweet potato and add a creamy touch with feta or soft goat cheese. Date night Soft and oh-so sweet, Medjool dates are a great way to add natural sweetness to everything from baked goods to DIY energy bars and dressings. You’ll also benefit from their fibre and nutrients, including vitamin B6 and potassium, which aren’t found in refined sugar.
What better way to celebrate healthy eating than with cake? Thanks to a healthy dose of orange fruits and vegetables, this cake is chock full of carotenoids, a compound that converts to vitamin A in the body and is essential for proper immune health and good eye health. Nibble-size it! Can’t wait to eat cake? Skip the frosting and roll the cake base into balls to create nibble-sized cake bites.
Red vegetables and fruits are rich in lycopene. This plant nutrient is a potent antioxidant that also happens to provide foods such as tomatoes, watermelon, red peppers, and grapefruit with their characteristic colours. Lycopene has been linked to a range of health benefits including promoting optimal heart health and potentially preventing or slowing down certain types of cancers. Time saver You can cut your prep time for this recipe by using jarred fire-roasted red peppers instead of making your own and 3 cups (750 mL) jarred marinara sauce.