This feel-good chicken soup cooks quickly, and with a little help from golden turmeric, it turns a cheery yellow colour. Its flavours mellow over time, so it’s best to let it blend overnight in the fridge. Add a little more broth or water the next day if the orzo has absorbed too much of the soup.
1 lemon 1 Tbsp (15 mL) extra-virgin olive oil 1 yellow or green zucchini, diced 1 yellow pepper, diced 1 tsp (5 mL) turmeric 1/4 tsp (1 mL) caraway seeds 4 cups (1 L) low-sodium chicken broth 1 cup (250 mL) cooked chicken, chopped or coarsely shredded 1/2 cup (125 mL) orzo 1/2 cup (125 mL) fresh cilantro, chopped (optional)
Using zester or microplane grater, scrape 1 tsp (5 mL) zest from lemon, then squeeze out 2 Tbsp (30 mL) juice. Coat large saucepan with oil and set over medium heat. Add zucchini, yellow pepper, and lemon zest. Saute until softened (try not to brown), about 5 minutes. Add turmeric and caraway and stir to coat vegetables, then stir in broth, chicken, and lemon juice. Bring to boil, then stir in orzo. Cover and reduce heat; simmer until tender, 10 to 15 minutes. Divide among serving bowls and garnish with cilantro.
Makes 6 cups.
Each serving contains: 146 calories; 10 g protein; 4 g fat (1 g sat. fat, 0 g trans fat); 21 g carbohydrates; 3 g fibre, 65 mg sodium
JUMP-START: Soups are great ways to use up leftover meat. While this recipe calls for chicken, you can substitute leftover meat such as shredded pork or even flaked halibut or salmon. Put the soup on while you clean up from dinner.
source: "Nutrition in No Time", alive #329, March 2010
A tribute to the bounty and beauty of nature, this chocolate bark is studded with nuts, seeds, and berries and flavoured with the warming spices of ginger and cinnamon. Adding sweet paprika and chili also gives an interesting kick to a winter favourite. Cut back on the red pepper flakes if you prefer a less spicy version. Chocolate contains tryptophan—an essential amino acid—that helps our brain produce serotonin. Eating chocolate is a delicious way to get a mood boost, which can help lift our spirits when sunlight levels are low. Food of the Gods In the taxonomy of plants, the cacao plant, from which chocolate is derived, is called Theobroma cacao. Theobroma comes from Greek for “food of the gods.” Cacao comes from the Mayan word for the plant.
Up your omega-3 intake with these easy-to-make salmon parchment pockets. The sockeye fillets are first rubbed with a marinade of juniper berries, citrus zest, and garlic before being enclosed in parchment. Juniper has a strong and piney flavour and lends a unique tang to this dish. It also contains antioxidants with anti-inflammatory properties. Be sure to capture the juices that arise during steaming. No mortar and pestle? Crush juniper berries by laying them between two sheets of parchment and bashing them gently with a rolling pin.
Escarole is a bitter green that stands up to heat and is suitable for grilling, braising, or using in soups. In this salad, it’s broiled with radishes before being dressed in a sweet, garlicky dressing that cuts the bitterness. Escarole is high in folate (vitamin B9), important in red blood cell formation, and vitamin A, important in immune function and eye health. Like kale and other cruciferous vegetables, it’s also very high in vitamin K, which assists in blood clotting. Bitter green substitutes If you can’t find escarole, use frisée (also called curly endive), mustard greens, or radicchio. Romaine also stands up to heat well and makes a good substitute, but it lacks the characteristic bitterness of the others.
In Japan, it’s a custom to eat kabocha squash on the day of the winter solstice as a symbol of good health. In fact, kabocha squash contains cancer-fighting antioxidants such as beta carotene and lutein. It’s also full of fibre and vitamins A and C. We’ve made a roasted version dressed in a sweet and tangy marinade that’s sprinkled with sesame seeds before roasting in the oven. The remaining marinade, full of ginger, tamari, and red pepper flakes, is used as a dressing to further flavour the squash. Know your squash You’ll recognize kabocha squash by its dark green rind and round shape. Its yellowish-orange flesh is sweeter than other types and has been likened to a cross between sweet potato and pumpkin. The rind is quite hard but is edible when cooked. Wash squash well and take care while cutting. You can microwave the whole squash for 4 to 5 minutes prior to cutting to help soften the rind and make things a bit easier.