Notes of sweet honey mixed with the full-bodied warmth of cumin seeds in a velvety carrot base make this soup a hearty and comforting meal. Its bright gold colour tells of its rich antioxidant activity. Research suggests that eating foods with high levels of carotenoids (found in carrots) may help reduce the risk of diabetes.
2 Tbsp (30 mL) butter or extra-virgin olive oil
3 shallots, minced
1 garlic clove, minced
2 to 3 tsp (10 to 15 mL) cumin seeds
1/2 tsp (2 mL) sea salt
10 to 12 medium carrots
2 Tbsp (30 mL) honey
8 cups (2 L) water or low-sodium vegetable stock
Melt butter or heat oil in large wide saucepan set over medium heat. Add shallots, garlic, cumin seeds, and salt. Stir often until softened, about 6 to 8 minutes.
Stir in carrots and honey. Pour in water or stock and bring to a boil. Reduce heat; cover and simmer until carrots are very soft, about 25 minutes.
Working in batches, purée mixture in blender until smooth. Strain, then thin as needed with more water or stock.
Spoon into bowls and garnish each with spoonful of yogourt and chopped chives, if you wish.
Each serving contains:
67 calories; 1 g protein; 2 g total fat (1 g sat. fat, 0 g trans fat); 11 g carbohydrates; 2 g fibre; 61 mg sodium
source: "Soul Bowls" from alive #349, November 2011
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.