1 garlic clove, minced
1 medium sweet onion, chopped
1 medium leek, cleaned, white part chopped
2 Granny Smith apples, peeled, cored, chopped
3/4 lb (350 g) sweet potatoes, peeled, sliced
1/4 lb (125 g) parsnips, peeled, sliced
4 cups (1 L) low-sodium chicken broth
2 cups (500 mL) evaporated skim milk
1 tsp (5 mL) fresh lemon juice
1/2 tsp (2 mL) lemon zest
Sea salt and freshly ground white pepper, to taste
Heat large pot over medium heat and add garlic, sweet onion, leeks, and 2 to 3 Tbsp (30 to 45 mL) of chicken
broth. Sauté until onions are soft and turning lightly golden. Add apples, sweet potatoes, parsnips, and remaining chicken broth. Bring to a boil, reduce heat, cover, and simmer until vegetables are very soft, about 40 minutes. Remove from heat and let cool 10 minutes.
In food processor or blender with motor running slowly, process about 2 cups (500 mL) of soup mixture until smooth, then add 1/2 cup (125 mL) evaporated milk. Transfer to another pot.
Repeat the blending processes until all the sweet potato mixture and evaporated milk is blended. Stir in lemon juice zest and season with sea salt and white pepper. Re-warm over medium heat until desired temperature, stirring often. Ladle into bowls and serve. Serves 6.
source: "Hills Health Ranch", from alive #319, May 2009
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.