Chard is a member of the beet family and has a fairly mild, almost spinachlike flavour. Chard’s thick stalks range in colour from white to yellow and red; its green leaves are veined with the same hue.
10 to 12 Swiss chard leaves, preferably rainbow or rhubarb chard
1 tsp (5 mL) extra-virgin olive oil
3 cloves garlic, minced
2 carrots, thinly sliced
1 red pepper, chopped
Sea salt and ground pepper to taste
1 cup (250 mL) quinoa
2 cups (500 mL) water or low-sodium chicken broth
Juice of 1 lemon
1/2 cup (125 mL) crumbled chèvre (goat cheese)
1 1/2 cups (350 mL) low-sodium tomato sauce
Fill large frying pan with water and bring to a boil.
Cut thick ribs from chard and thinly slice stems; set aside. Wash chard leaves well. Working with 1 or 2 leaves at a time, add to boiling water and cook just until wilted. Remove to baking sheet lined with a kitchen towel and spread leaves out. Continue with remaining leaves, layering on sheet to cool.
Heat oil in frying pan over medium-high heat. Add chard stems, garlic, carrots, red pepper, salt, and pepper. Saute until tender, 3 to 5 minutes.
Stir in quinoa, then pour in water or broth. Bring to a boil, then cover and reduce heat. Simmer, stirring occasionally, until all liquid is absorbed, 12 to 15 minutes.
Remove from heat. Squeeze in lemon juice, then stir in chèvre. Taste and adjust seasoning.
Pour tomato sauce into casserole dish and set on baking sheet.
Working with 1 chard leaf at a time, cut off any remaining stem. Leaf will be a V-shape. Overlap bottom cut edges, then spoon about 2 Tbsp (30 mL) quinoa mixture near stem end. Fold bottom sides in and roll to enclose filling. Place seam side down in casserole dish and repeat with remaining leaves and filling.
Cover dish and bake in preheated 375 F (190 C) oven until warmed through, 20 to 25 minutes.
Each serving contains: 234 calories; 12 g protein; 9 g total fat (4 g sat. fat, 0 g trans fat); 30 g carbohydrates; 7 g fibre; 451 mg sodium
source: "Think Green", alive #341, March 2011
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.