This soup is really a meal in one: vegetables, grains, beans, and heart-healthy, monounsaturated olive oil. The traditional grain used would be faro, an Italian staple that can be found in most gourmet and natural food stores.
3 Tbsp (45 mL) extra-virgin olive oil
1 large onion, peeled and sliced into rings
4 cloves garlic, minced
2 stalks celery, sliced
2 carrots, sliced
2 tsp (10 mL) fresh sage, minced
2 tsp (10 mL) dried Italian herbs
8 cups (2 L) vegetable stock
2 tsp (10 mL) sea salt
1 14-oz (398-mL) can diced tomatoes or 2 cups (500 mL) fresh
1 14-oz (398-mL) can cannelloni beans
1 14-oz (398-mL) can chickpeas
1 cup (250 mL) cooked grain (brown rice, barley, or faro or combination of all three)
In a large soup pot, heat olive oil over medium heat and add onions, garlic, celery, carrots, and herbs. Sauté 10 minutes, until onions are soft and the herbs have released their flavour. Add vegetable stock, salt, tomatoes, beans, and chickpeas with their juice.
Cook 20 to 30 minutes over low heat. Add cooked grains and season to taste.
Serve with an additional drizzle of olive oil and garnish with flat-leaf parsley or other fresh herbs. Serves 8.
source:"Food Combinations for a Healthy heart", alive #268, February 2005
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.