The heat comes from a combination of curry powder, cracked black pepper, and cayenne.
2 Tbsp (30 mL) cold-pressed extra-virgin olive oil
2 organic onions, diced
1 Tbsp (15 mL) curry powder
3 cups (750 mL) low-sodium organic vegetable broth
4 cloves organic garlic
6 cups (1.5 L) chopped organic broccoli
3/4 cup (180 mL) fat-free evaporated milk
1/4 tsp (1 mL) cracked black pepper, not ground
Pinch of cayenne pepper, or to taste
In medium-sized pot over medium heat add oil and onion. Sauté until golden brown, approximately 4 to 5 minutes. Add curry powder and sauté for 30 seconds.
Add vegetable broth and stir well.Add garlic and broccoli. Bring to a gentle boil.
Reduce to simmer, cover, and continue simmering until vegetables are soft, about 15 to 20 minutes.
Puree soup until smooth, using a handheld immersion blender, free-standing blender, or a food processor. Reheat, if necessary, and add milk. Season with both peppers. Serve immediately.
Makes 6 - 1 cup (250 mL) servings.
Nutrition information: Each 1 cup(250 mL) serving contains:114 calories; 5 g protein; 5.2 g total fat (0.8 g sat fat, 0 g trans fat);14 g carbohydrates; 3.4 g fibre;125 mg sodium
source: "Little Green Giant", from alive #306, April 2008
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.