An all-around winner for the entire family, this sweet potato soup is slightly sweet with just a hint of spice. The addition of dried apricots makes this soup a beta carotene star, which helps stimulate your body’s immune system—a definite plus in the winter months.
1 Tbsp (15 mL) extra-virgin olive oil
4 shallots, coarsely chopped
4 cups (1 kg) sweet potatoes, peeled and coarsely chopped
1/4 tsp (1 mL) freshly cracked pepper
4 cups (1 L) low-sodium chicken stock
8 whole, organic, sulphite-free dried apricots
Heat medium pot over medium heat. Add oil and shallots. Saute till shallots are slightly golden brown, about 4 minutes. Add sweet potatoes and pepper. Saute for 2 minutes.
Pour in chicken stock. Add apricots. Bring to the boil, cover, reduce heat to low, and simmer for 30 minutes or until sweet potatoes are soft.
Remove soup from heat. Purée soup using a hand-held immersion blender or transfer soup to a blender. Purée till smooth. Serve.
Makes 7 cups (1.75 L).
Each 1 cup (250 mL) serving contains: 98 calories; 2.4 g protein; 1.9 g total fat (0 g sat. fat, 0 g trans fat); 16 g carbohydrates; 2 g fibre; 351 mg sodium
source: "Winter Vegetables", alive #327, January 2010
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.