This delicious soup is perfect for serving in shot glasses at a garden party. It’s also a winner for those warm days spent outdoors. Pack it into individual Mason jars and partially freeze, then tuck them into your picnic basket.
2 cups (500 mL) seeded and finely diced Campari tomatoes
1/2 cup (125 mL) finely diced yellow pepper
1 cup (250 mL) finely diced, unpeeled English cucumber
1/2 cup (125 mL) finely chopped red onion
1 cup (250 mL) low-sodium vegetable stock
1/4 cup (60 mL) extra-virgin olive oil
Juice of 1/2 lemon
2 Tbsp (30 mL) aged balsamic vinegar
1/4 cup (60 mL) minced Italian parsley
1 Tbsp (15 mL) minced fresh oregano
2 Tbsp (30 mL) Worcestershire sauce
Freshly ground black pepper
2 large garlic cloves, mashed
5 1/4 cups (1.3 L) tomato juice
Tabasco sauce, to taste
Combine diced vegetables in large bowl or container with tight-fitting lid large enough to hold 12 cups (3 L).
Add vegetable stock, oil, lemon juice, vinegar, parsley, oregano, and Worcestershire sauce. Gently stir to blend, and add coarsely ground black pepper to taste. Set aside.
Place garlic in small bowl and sprinkle with a little coarse sea salt. Mash with fork until pasty.
Stir tomato juice and garlic into vegetable mixture. Add Tabasco sauce to taste. Cover and refrigerate for at least 4 hours for flavours to blend. Gazpacho flavours heighten when refrigerated overnight.
Each serving contains: 112 calories; 2 g protein; 7 g total fat; (1 g sat. fat, 0 g trans fat); 13 g total carbohydrates (8 g sugars, 3 g fibre); 500 mg sodium
Tomato juice is a top choice for speeding up muscle repair after exercise, as it’s chock full of antioxidants such as lycopene. For a post-workout pick-me-up that’s more filling, enjoy tomato juice in a cool soup such as this Chunky Iced Gazpacho.
source: "Cool Summer Soups", alive #382, August 2014
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.
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.