From fish to dark leafy greens, our spin on a light Japanese lunch is loaded with brainy ingredients. Sprinkle with peanuts—another smart food—and you’ll love the added crunch.
Blanching green veggies in heavily salted water retains their colour. Don’t worry about the accumulated sodium in this method, as it is drained and rinsed then squeezed, leaving you with a beautiful deep rich green gomae—without the salt—to offset the colours in the dish.
In small saucepan, heat water, vinegar, sugar, and salt, stirring to dissolve sugar. Pour into large glass canning jar. Add carrot and radish and press into liquid until covered. Set aside for 1 hour at room temperature. Then cover and store in fridge for up to 3 weeks.
In medium bowl, make peanut sauce by combining coconut cream, peanut butter, garlic, gingerroot, tamari, vinegar, sugar, and crushed red pepper flakes. Whisk to blend. Add a splash of water if a thinner consistency is desired. Add more seasonings, to taste. Transfer to glass jar, cover, and refrigerate until ready to use. Sauce can be refrigerated for up to 1 week.
Cut ribs from chard and reserve for another dish. Chop chard leaves into bite-sized pieces. You should have about 12 cups (3 L). Fill large bowl with ice water ready to shock the chard following cooking.
Bring large stockpot filled with generously salted water to a boil. Add chard and boil for 1 minute or just until wilted. Drain and plunge chard into ice water. Stir to cool. Thoroughly drain. Gently squeeze chard with your hands to remove as much water as possible. Place on cutting board and chop into slivers. In medium bowl, add half the peanut sauce, then add chopped chard, folding in until lightly coated. Set aside.
In large nonstick frying pan, add grapeseed oil and butter over high heat. Tilt pan to spread evenly. Just as it begins to smoke, add fish fillets in single layer. Cook until seared on bottom, about 3 minutes, then gently flip fillets and sear other side, about 3 more minutes. Reduce heat to medium and cook for a minute longer, depending on thickness of fillets. Cook only until centre of fillets are just opaque and fish flakes easily.
Serve fish on single-serve dishes with a scoop of chard gomae and some pickled carrot salad. Drizzle fish with a little peanut sauce and sprinkle with some toasted sesame seeds, if using. Add salt and pepper to taste, if you wish. Garnish further with chives or cilantro as desired.
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.