The flavour of this no-fuss soup only gets better after a day or two, and it also freezes well. Consider serving with crostini.
1 Tbsp (15 mL) grapeseed oil
2 leeks, thinly sliced
2 garlic cloves, diced
1 Tbsp (15 mL) fresh ginger, minced
4 cups (1 L) low-sodium vegetable broth
2 cups (500 mL) frozen peas
2 cups (500 mL) frozen broccoli florets
1 medium potato, diced
1 tsp (5 mL) dried thyme
1/4 tsp (1 mL) cayenne
Salt and pepper to taste
Juice of 1/2 lemon
1 cup (250 mL) plain, low-fat Greek yogourt
Heat oil in large saucepan over medium heat. Add leeks and cook 3 minutes. Add garlic and ginger; cook 1 minute more. Add vegetable broth, peas, broccoli florets, potato, thyme, cayenne, and salt and pepper. Bring to a boil, reduce heat, and simmer covered for 20 minutes or until potato is tender.
Stir in lemon juice and purée in blender until smooth, in batches if necessary. Return to pot and stir in yogourt; heat through. Do not boil or yogourt will curdle.
Each serving contains:
221 calories; 14 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 35 g carbohydrates; 8 g fibre; 258 mg sodium
source: "Frozen Fruits & Vegetables", alive #351, January 2012
If breakfast oatmeal is your jam, you’ll happily spoon up this oat-infused hearty chili. It comes together quickly enough to add to your weeknight dinner routine, but soaking the steel-cut oats ahead of time is key to having them cook more efficiently. Toppings run the gamut of avocado, sour cream, broken tortilla chips, cilantro, or grated cheddar. Hot stuff Chili powders can range greatly in their heat levels. So, it’s important to know the type you’re working with to gauge how much of a fiery kick it will add to a dish.
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.
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