This recipe is the perfect soul-warming solution to a chilly midwinter day. Better yet, this soup is chockablock with health benefits from the antioxidant-rich sweet potatoes to the immune-boosting, vitamin C-rich fennel and orange.
1 Tbsp (15 mL) coconut oil
1 yellow onion, trimmed and sliced
2 garlic cloves, minced
1 lb (450 g) sweet potato, peeled and cut into 1/2 in (1.25 cm) pieces
1 large fennel bulb, trimmed and thinly sliced, fronds reserved for garnish
1 tsp (5 mL) curry powder
1/4 tsp (1 mL) salt
4 cups (1 L) low-sodium vegetable or chicken stock
1 cup (250 mL) freshly squeezed orange juice
1/2 tsp (2 mL) sherry vinegar or red wine vinegar
1/4 cup (60 mL) sour cream or Greek yogurt, for garnish
Finely grated zest from 1 orange, for garnish
Heat oil in large pot over medium heat. Add onions and cook, stirring occasionally, until soft and translucent, about 10 minutes. Stir in garlic, sweet potato, fennel, curry powder, and salt. Cook, stirring, until fragrant, another 2 to 3 minutes. Add stock, cover pot, and bring soup to a boil. Reduce heat to low and let soup simmer until potato and fennel are soft, about 15 minutes.
Remove pot from heat and, working in batches, purée soup in blender or with immersion blender until smooth.
Transfer puréed soup back into pot and warm over medium-low heat. Stir in orange juice and vinegar and bring soup to a simmer.
To serve, divide soup among serving bowls and garnish with a dollop of sour cream and a sprinkle of reserved fennel fronds and orange zest.
Each serving contains: 243 calories; 9 g protein; 7 g total fat (5 g sat. fat, 0 g trans fat); 39 g total carbohydrates (11 g sugars, 6 g fibre); 322 mg sodium
source: "Sweet & Juicy", alive #375, January 2014
These mildly spiced salmon tacos served with sweet and spicy pumpkin seeds will bring a party together. Make a small quantity of salmon go further when you pair it with a fresh red cabbage slaw featuring citrus and cilantro. Drizzled with some bright lime yogurt, the flavours come together perfectly. Sustainability status Wild salmon from the Pacific Northwest and Alaska are considered among the most sustainable, as the fishery is subject to limited harvests. With salmon stocks in decline, supporting managed fisheries such as these can help maintain populations into the future. That may also mean eating salmon less often than we do now. Salmon is a favourite Salmon is the most popular variety of fish in Canada and the second most popular in the US.
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Steaming fish in parchment-paper packets, also known as cooking en papillote , is a classic technique that allows you to cook all your vegetables and fish at the same time in a quick, easy, and convenient way. Flavours of lemon, garlic, and spicy dried chili make this a simple, yet showstopping meal. Sustainability status Wild-caught Pacific halibut has Ocean Wise and Marine Stewardship Council certifications and is fished using longlines, which is a more selective method of fishing that results in less bycatch. Prep party Involve family or guests in the prep and have everyone make their own packet. Once you’ve mastered the technique, it’s easy to change up the ingredients. Make sure you select vegetables that will cook at the same rate as the fish.