This cold soup makes an excellent starter or light lunch on a warm day. If you don’t like the peppery taste of watercress, try replacing some or all of it with baby spinach.
1 large English cucumber, peeled, seeded, and chopped
1 cup (250 mL) watercress sprigs, washed
5 tsp (25 mL) fresh lemon juice, divided
1/4 tsp (1 mL) mild curry powder
1/2 tsp (2 mL) salt, divided
3/4 cup (180 mL) plain low-fat yogourt
1 Tbsp (15 mL) extra-virgin olive oil, plus extra for drizzling
3/4 lb (350 g) ahi tuna loin or steak
1 large tomato, seeded and diced
1/2 green onion, finely sliced
1 Tbsp (15 mL) chives, finely chopped
1 Tbsp (15 mL) parsley, finely chopped
In blender purée cucumber until smooth. Add watercress, 3 Tbsp (45 mL) water, 4 tsp (20 mL) lemon juice, curry powder, and 1/4 tsp (1 mL) salt, and purée until smooth. Transfer to bowl and stir in yogourt. Cover and refrigerate until well chilled, about 2 hours.
About half an hour before serving, heat olive oil in small frying pan over medium-high heat. Sear tuna (20 seconds per side), transfer to plate, and refrigerate 10 minutes.
With sharp knife, cut tuna into 1/4 in (0.5 cm) dice. In bowl stir together diced tuna, tomato, green onion, chives, parsley, and remaining 1 tsp (5 mL) lemon juice. Season with remaining 1/4 tsp (1 mL) salt.
Divide soup among serving bowls, top with tuna mixture, drizzle with extra olive oil, and serve.
Each serving contains: 202 calories; 24 g protein; 8 g total fat (2 g sat. fat, 0 g trans fat); 9 g carbohydrates; 1 g fibre; 368 mg sodium
source: "Go Fish!", alive #356, June 2012
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.