Use this broth as the base for a nourishing soup by adding a handful of grain (such as barley) and a can of your favourite beans.
4 cloves garlic, finely chopped
2 Tbsp (30 mL) ginger, grated
1 tsp (5 mL) cayenne pepper
1 cup (250 mL) parsley, coarsely chopped
1 cup (250 mL) green onion, sliced, including green tops
1 cup (250 mL) carrot, coarsely chopped
1 1/2 cups (375 mL) celery, sliced (about 2 ribs)
1/2 cup (125 mL) onion, finely diced
4 cups (1 L) kale, chard, or other green leafy vegetable, shredded
8 cups (2 L) of water
Combine all ingredients in a large stockpot and add the water. Cook 1 to 6 hours. Serves 8.
Per serving: 47 calories; 2.2 g protein; 0.5 g total fat (0.1 g saturated); 10 g carbohydrates;
2.7 g fibre; 60 mg sodium
source: "Build Better Food Habits" alive #291, January 2007
If breakfast oatmeal is your jam, you’ll happily spoon up this oat-infused hearty chili. It comes together quickly enough to add to your weeknight dinner routine, but soaking the steel-cut oats ahead of time is key to having them cook more efficiently. Toppings run the gamut of avocado, sour cream, broken tortilla chips, cilantro, or grated cheddar. Hot stuff Chili powders can range greatly in their heat levels. So, it’s important to know the type you’re working with to gauge how much of a fiery kick it will add to a dish.
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.