Soup is the ultimate warming winter meal. This soup has the added benefit of treating our taste buds to a bit of the exotic.
1/2 head green cabbage
1 Tbsp (15 mL) coconut oil
1 large yam, peeled and cut into 1/4 in (0.5 cm) cubes
2 Tbsp (30 mL) curry powder
3 garlic cloves, minced
1/2 large yellow onion, thinly sliced
2 cups (500 mL) cooked chickpeas
5 cups (1.25 L) vegetable broth
1/2 tsp (2 mL) salt
1/2 cup (125 mL) light coconut milk
Fresh cilantro, chopped, as garnish
Lime wedges, as garnish
Remove any ragged outer leaves from cabbage, then core and slice into pencil-thin ribbons.
Put oil in large, heavy-bottomed pot and warm over medium heat. Add yam cubes, cover with lid, and cook, stirring occasionally, until starting to brown, about 7 minutes.
Uncover; stir in curry powder, garlic, onion, and chickpeas; and cook another 2 minutes. Pour broth over vegetables and stir in salt. Bring to simmer and stir in cabbage. Cook, stirring occasionally, until cabbage softens, about 2 minutes. Remove soup from heat, stir in coconut milk, and ladle into serving bowls. Garnish with cilantro and lime wedges so diners can choose to add a squeeze of fresh lime juice.
Each serving contains: 145 calories; 5 g protein; 4 g total fat (2 g sat. fat, 0 g trans fat); 24 g carbohydrates (4 g sugars, 6 g fibre); 231 mg sodium
source: "Cabbages, Broccoli, and Cauliflower", alive #361, November 2012
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.