Beets and dandelions brighten up this summer salad.
1/4 cup (60 mL) extra-virgin olive oil
1 1/2 Tbsp (22 mL) balsamic vinegar
1 tsp (5 mL) unrefined sugar
Juice of 1/2 lemon
Juice of 1 clementine or mandarin orange
1/2 tsp (2 mL) ground black pepper
Dash of sea salt
Mix ingredients and whisk until combined.
3 cups (750 mL) dandelion greens
2 cups (500 mL) arugula
1 clove garlic
1/2 cup (125 mL) blueberries
6 oz (170 g) soft goat cheese, cut into 1/4 in (0.64 cm) pieces
1/2 cup (125 mL) pine nuts
Place scrubbed beets in baking pan, half covered with water; cook covered 1 to 1 1/4 hours at 425 F (220 C). Cool, peel, and cut into 1/2 in (1.25 cm) pieces.
Break off tough lower stems of dandelions. Wash dandelions and arugula twice in cold water, dry thoroughly, and tear leaves into pieces.
Rub salad bowl with crushed garlic clove; add leaves and toss. Add beets, blueberries, goat cheese, and dressing. Toss, sprinkle with pine nuts, and serve immediately.
Each serving contains:
279 calories; 8 g protein; 23 g fat (6 g sat. fat, 0 g trans fat); 13 g carbohydrates; 3 g fibre; 169 mg sodium
source: "Dandelions Add Zing", alive #344, June 2011
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.