Serves 4 | ready in 30 minutes
Too cold to have a salad? Here’s your answer in a cup of cozy soup. You can use any variety of baby greens in this Many Greens Soup—spinach, watercress, baby beet greens, et cetera. Just be sure not to include lettuces, which don’t heat well.
From a molecular standpoint, the chlorophyll found in green foods is very similar to hemoglobin, a critical part of our blood that’s responsible for transporting oxygen. This explains why chlorophyll-rich vegetables are so effective in replenishing our red blood cells, aiding in increased purification, oxygenation and energy.
In blender, process broth and cashews until smooth. Set aside.
Warm oil in large heavy-bottomed pot over medium heat. Once hot, add leeks and saute for 3 to 4 minutes, stirring occasionally to soften. Mix in garlic and cook for 1 minute longer.
Add blended cashew-miso broth, thyme, broccoli and peas to pot and bring to a simmer over medium-high heat. Partially cover, leaving lid slightly ajar, and reduce heat to medium-low. Cook mixture for 5 minutes, or until broccoli is bright green and tender. Uncover and add baby greens and parsley. Stirring constantly, cook for no more than 1 minute longeru2014just long enough to wilt the greens.
Remove pot from heat and transfer mixture to blender. Add lemon juice, salt and pepper. Blend until very smoothu2014this may take a moment.
Taste for seasoning and adjust if needed. Ladle into soup bowls and garnish with fresh chives and radish slices, if desired.
This recipe is part of the Superfood Soups For the Soul 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.