The red curry and ginger packs flavourful spice and heat, which lessen the need to add salt. Choose small butternut squash for the sweetest flavour.
1 Tbsp (15 mL) vegetable or coconut oil
1/4 cup (60 mL) Thai red curry paste
1 onion, chopped
2 tsp (10 mL) julienned fresh ginger
1 stalk lemon grass, bulb smashed
2 small squash, peeled, seeded, and chopped (about 6 1/2 cups/1.625 L)
5 cups (1.25 L) water or low-sodium vegetable broth
14 oz (398 mL) can light coconut milk
2 Tbsp (30 mL) honey
1 cup (250 mL) plain Greek yogurt
1/4 cup (60 mL) chopped cilantro
Heat oil in Dutch oven or stockpot over medium heat. Add curry paste, onion, ginger, and lemon grass. Stir often, until onion is soft, 5 to 7 minutes. Add squash and stir to coat. Stir in water. Bring to a boil, then cover and reduce heat to medium-low. Simmer until squash is tender, 15 minutes. Stir in coconut milk and honey. Simmer for 5 more minutes.
Meanwhile, using hand blender, whirl yogurt with cilantro until well mixed. Set aside.
When squash is tender, discard lemon grass. Using hand blender, blitz until smooth. Spoon into bowls and drizzle with yogurt sauce.
Each serving (with water) contains: 255 calories; 3 g protein; 17 g total fat (14 g sat. fat, 0 g trans fat); 26 g total carbohydrates (10 g sugars, 3 g fibre); 225 mg sodium
source: "Harvest Soups", alive #384, October 2014
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.