This dish is an all-time favourite for a calcium boost. Both the broccoli and sesame seeds contain substantial calcium, and this stir-fry is excellent as a side dish or a simple dinner. Using unrefined sesame oil adds genuine Asian flavour. Sesame is revered in Asia for its antiaging properties. Combining the sesame oil with natural tamari soy sauce is always an excellent base for a stir-fry. Add garlic for immune boosting properties and feel free to experiment by adding ginger and shiitake mushrooms to this basic recipe. This recipe only takes 10 to 15 minutes from beginning to end, so think twice about ordering in Chinese when you could have your own fabulous dish ready in the time it takes to be delivered!
2 Tbsp (30 mL) tamari soy sauce
1 tsp (5 mL) natural brown sugar
3 Tbsp (45 mL) cornstarch or arrowroot powder
1 cup (250 mL) water
1 Tbsp (15 mL) unrefined sesame oil
4-6 cloves garlic, crushed
6 cups (1.5 L) broccoli pieces, florets and stems
Freshly ground black pepper
2 green onions, sliced diagonally
3 Tbsp (45 mL) sesame seeds
In a small bowl, mix together the tamari soy sauce, brown sugar, cornstarch, and water. Mix well.
In a large wok, over medium high heat, add the sesame oil, and then the garlic. Sauté for 30 seconds. Add broccoli pieces, stirring quickly to cover with oil and garlic. Cover and let cook for 3 minutes until the broccoli is bright green. Add a little (1 to 2 Tbsp) water if necessary. Add the tamari and cornstarch mixture and stir until thickened, about 30 seconds. Sprinkle with sesame seeds and black pepper and serve. Garnish with green onion slices. Serves 6.
source: "Nutrient-Rich Recipes", alive #273, July 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.