Infused with Indian flavour and nutrient-packed kale, this frying pan dish proves that sometimes simple is best. If some of the garlic and spices stick to the frying pan by the time you have added the final ingredients, pour in a small amount of broth or white wine to help scrape up the flavourful bits.
3 tsp (15 ml) grapeseed or extra-virgin olive oil
4 cups (1 L) cooked or canned chickpeas (drained and rinsed)
3 garlic cloves, sliced
2 tsp (10 ml) finely grated fresh ginger
3 tsp (15 ml) garam masala
1/2 tsp (2 ml) turmeric
1/4 tsp (1 ml) ground cayenne pepper
1/4 tsp (1 ml) salt
6 cups (1.5 L) chopped kale
2 cups (500 ml) cherry tomatoes, halved
Juice of 1/2 lemon
1 cup (250 ml) plain, low-fat Greek yoghurt
1 tsp (5 ml) lemon zest
Heat oil in large frying pan over medium heat. Add chickpeas, garlic and ginger; cook 4 minutes. Stir in garam masala, turmeric, cayenne pepper and salt; cook 30 seconds more. Add kale to frying pan and cook until slightly wilted. Stir in tomatoes and lemon juice; heat 1 minute.
In small bowl, stir together yoghurt and lemon zest. Serve chickpea mixture topped with dollops of lemony yoghurt.
Each serving contains: 1909 kilojoules; 35 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 69 g total carbohydrates (13 g sugars, 16 g fibre); 204 mg sodium
source: "One-Frying Pan Meals", alive Australia, Autumn 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.