If green is the colour of health, then this artfully prepared verdant salad is the fountain of youth. Vinegary peppers, ribbons of tender seasonal asparagus, crunchy greens, and a herby dressing for a creamy finish all team up to add layers of deliciousness. How to achieve creamy green goddess dressing minus the dairy? Look no further than avocado; when teamed up with punchy herbs, avocado creates a luscious dressing that will elevate salads of all stripes. You can also use it as a dip or strewn over taco fillings and grain bowls. For extra protein, you can include a sliced hard-boiled egg in the salad.
To pack this salad for nourishment away from home, reach for a wide-mouth jar. Simply place avocado dressing in the bottom of jars and then top with your vegetables, beans, lettuce, and nuts. Seal shut and chill for up to 3 days.
Beans, avocado, and vegetables make this salad a fibre powerhouse that helps feed the billions of bacteria in our guts. The latest scientific theory is that eating more dietary fibre indirectly bolsters our health by keeping the beneficial bugs in our guts happy, and that means our digestive and immune systems remain in good working order.
In large wide-mouth jar or bowl, place green pepper slices. In separate bowl, place sugar and salt and add 2/3 cup (160 mL) boiled water; stir until sugar and salt are dissolved. Stir in cider vinegar. Let cool for a few minutes and then add vinegar mixture to peppers. Cover and chill for at least 2 hours or up to several days.
Half-fill medium saucepan with salted water and bring to a boil. Add snap peas and boil for 1 minute. Using slotted spoon, transfer peas to bowl of ice water to halt the cooking process.
Working with 1 asparagus spear at a time, use vegetable peeler to shave spears into long, thin shavings. Thinly slice remaining tips.
To make dressing, in blender container, place olive oil, 2 Tbsp (30 mL) water, lime juice, avocado, basil, parsley, green onions, garlic, and salt, and blend until smooth. Add more water, 1 Tbsp (15 mL) at a time, if needed to help with blending and to reach a desired smooth consistency.
To assemble salad, divide lettuce among serving plates or large bowls. Top with beans, pickled green peppers, cucumber, peas, and asparagus. Add dollops of dressing and scatter with pistachios.
This recipe is part of the Raising the [Salad] Bar collection.
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.
Here, the breakfast favourite, granola, serves as a crunchy topping for this salad featuring seasonal delights, including sweet butternut and apple. The maple-date dressing is sure to be kid-approved. You can add cooked lentils to move it from side dish to complete plant-based meal. If desired, swap out butternut for pumpkin or sweet potato and add a creamy touch with feta or soft goat cheese. Date night Soft and oh-so sweet, Medjool dates are a great way to add natural sweetness to everything from baked goods to DIY energy bars and dressings. You’ll also benefit from their fibre and nutrients, including vitamin B6 and potassium, which aren’t found in refined sugar.
What better way to celebrate healthy eating than with cake? Thanks to a healthy dose of orange fruits and vegetables, this cake is chock full of carotenoids, a compound that converts to vitamin A in the body and is essential for proper immune health and good eye health. Nibble-size it! Can’t wait to eat cake? Skip the frosting and roll the cake base into balls to create nibble-sized cake bites.
Red vegetables and fruits are rich in lycopene. This plant nutrient is a potent antioxidant that also happens to provide foods such as tomatoes, watermelon, red peppers, and grapefruit with their characteristic colours. Lycopene has been linked to a range of health benefits including promoting optimal heart health and potentially preventing or slowing down certain types of cancers. Time saver You can cut your prep time for this recipe by using jarred fire-roasted red peppers instead of making your own and 3 cups (750 mL) jarred marinara sauce.