This colourful, nutrient-rich salad is chock full of flavonoids—phytochemicals that give many plants their vibrant hues. To create a vegetarian version of this hearty meal, simply omit the chicken and add extra adzuki beans or pumpkin seeds for additional protein and zinc. This recipe also provides an abundance of monounsaturated and omega-3 fats, which are extremely beneficial for heart health.
2 small free-range cooked chicken breasts, chopped (about 10 oz/284 g, meat only)
1 green pepper, cored, seeded, and chopped
1 red pepper, cored, seeded, and chopped
1 very small red onion, minced
1 cup (250 mL) canned adzuki beans or black beans, drained and well rinsed
1 1/2 cups (350 mL) frozen organic corn kernels, thawed
1/2 cup (125 mL) chopped cilantro (watercress also works well)
3 Tbsp (45 mL) camelina oil
2 Tbsp (30 mL) low-sodium soy sauce
2 tsp (10 mL) peeled and grated fresh ginger
1 Tbsp (15 mL) coconut or rice vinegar
1/4 cup (60 mL) roasted pumpkin seeds, shelled
Pea shoots or other microgreens or sprouts,
for garnish (optional)
Place chicken, peppers, onion, beans, corn, and cilantro in large salad bowl. Stir well to combine.
Whisk all dressing ingredients together in separate bowl or in glass cruet. Pour over salad and mix well.
Divide mixture evenly onto 4 salad plates, or into 4 salad bowls. Top each with roasted pumpkin seeds and a handful of shoots or sprouts, if using. Serve with pita chips for an added crunch.
Each serving contains: 385 calories; 27 g protein; 19 g total fat (3 g sat. fat, 0 g trans fat); 28 g total carbohydrates (4 g sugars, 6 g fibre); 324 mg sodium
source: "Pumpkin Seeds", alive #372, October 2013
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.