Black rice (sometimes called forbidden rice) is an antioxidant-rich grain that can be purchased in bulk—as can cashews—so you skip the hefty price tag. Paired with chicken and a sweet-and-sour sauce, this lightened-up fried rice is good to both your body and wallet.
Make this meal meatless by substituting one 12 oz (350 g) package extra-firm tofu for the chicken. And for an even thriftier recipe, use unsalted peanuts in place of cashews.
In medium saucepan, bring water and rice to a boil, reduce to a simmer, cover, and cook for 40 to 45 minutes. Steam, covered, for 5 minutes. Uncover, fluff with fork, and set aside. (This recipe benefits from chilling the rice overnight but can be made immediately with warm rice, too.)
For sauce, in small bowl, combine tamari, honey, ginger, chili flakes, and garlic. Set aside.
In large wok, heat sesame oil over medium. Add chicken, eggplant, green onions, and cashews. Stir-fry until chicken is cooked through and vegetables are softened, about 10 minutes. Increase heat to medium-high, add rice, and stir-fry for 1 minute. Stir in sauce and cook until garlic is fragrant and mixture is heated through. Serve immediately.
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.