Beets can be eaten raw, boiled, steamed, roasted, or sautéed. They are high in carotenes, which have proven antioxidant activity and help to protect us from heart disease and other chronic degenerative diseases. Beets have also been shown to protect against carcinogens, support liver cleansing enzymes, and protect against colon cancer. They contribute folic acid and potassium.
Berries add more fibre, vitamin C, and more colourful carotenes. Strawberries in particular contain ellagic acid, a potential cancer fighting ingredient.
2 large beets, peeled and shredded
1 1/2 Tbsp (22 mL) extra virgin olive oil
1 tsp (5 mL) mustard seeds
1 Tbsp (15 mL) honey
2 navel or blood oranges
12 strawberries, thinly sliced
2 avocados, thinly sliced
2 Tbsp (30 mL) fresh mint, chopped
Place shredded beets in a medium bowl and set aside. Heat olive oil gently in a saucepan over medium heat. Add mustard seeds and cook about 1 minute, until they pop and change to a grey colour. Remove pan from heat and stir in honey. Pour this mixture over beets and toss to mix well.
With a sharp paring knife, peel oranges, removing white pith. Cut oranges along the “equator” to make large 1/4-in (1/2-cm) thick circles. Divide orange circles among 4 plates and top with shredded beet mixture.
Decorate with strawberries and avocado slices and garnish with fresh mint. Serves 4.
source: "Your Vegetable Garden May Be Your Best Nutrient Source", alive #374, August 2005
This vegan take on classic shepherd’s pie is jam-packed with bold and rich flavours that will ensure no one will miss the meat. While a great source of fibre, lentils also contain the highest amount of folate out of all plant-based foods. Oven ready If you don’t have an ovenproof skillet, you’ll need to transfer cooked lentil filling to a baking dish before topping with mashed sweet potatoes and baking.
Cauliflower has been having a moment lately, and this salad proves exactly why. Tender caramelized cauliflower is crowned in a glorious sweet and savoury crumble that will ensure it a place on your table all month long. Of all tree nuts, pecans have the highest concentration of flavonoids, which offer beneficial anti-inflammatory effects, and they also protect your cells from oxidative damage. Crumble perfection This crumble topping is too good not to use it on other preparations. Sprinkle over a carrot ribbon salad to add some extra pizzazz, use as a glorious garnish on a soup or stew, or consider generously spooning over your next vegetable “steak” to add some delicious textural variation.
This gloriously comforting dish gets its creamy lusciousness from a can of white beans. Feel free to use whatever vegetables you have on hand instead of broccoli. Pass the pasta Instead of regular pasta, consider serving this sauce over zucchini noodles, carrot noodles, or cooked spaghetti squash.
This nut-free take on classic queso dip is everything you want and more. Paired with chips, crackers, or crudités, this creamy, zesty, smoky, and oh-so-satisfying dip is easy enough to whip up for a cozy snack or as an appetizer for company. Go nuts! If you’re okay to eat nuts, try substituting sunflower seeds with 1 cup (250 mL) raw cashews.