Serves 4 to 6
Flavour is at a peak in this lovely dish. The mouth-puckering combination in the dressing comes from hot pepper heat coupled with citrus. It will tantalize everyone’s palate with a lingering—and much savoured—sensation.
In small saucepan, combine chicken with broth and peppercorns. Smash and mince 1 garlic clove and add with several mint leaves. Bring to a boil, cover, and poach for about 15 minutes or until a meat thermometer registers 165 F (75 C) when inserted in the thickest portion of the flesh. Remove chicken from broth and set aside to cool. Discard liquid. When cool enough to handle, shred chicken into bite-size pieces. Set aside.
Blanch peas till tender crisp and plunge into cold water to stop the cooking. Drain and cut on the bias. Set aside.
Finely grate zest and squeeze juice from 1 lime. Place in small bowl along with rice vinegar, fish sauce, water, coconut sugar, sliced chili pepper, and remaining garlic clove, smashed and minced. Stir to blend. Add a little more fish sauce or sugar if you wish.
In large bowl, combine green and red cabbage, carrots, blanched peas, and chicken. Drizzle with dressing and top with chopped chives, 1/4 cup (60 mL) chopped mint, cilantro, and basil. Toss together to coat. Sprinkle with some extra fresh herbs and roasted peanuts. Cut up remaining lime and serve salad at room temperature with lime wedges.
Tip: Sometimes limes are difficult to juice. To get that extra drop of juice from a fresh lime, roll on a firm surface under the palm of your hand. Alternatively, place whole lime in microwave and heat for 15 seconds.
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.