There are a few bonuses to making your own wonton soup. First of all, you can assure healthy ingredients go into the dumplings. Plus, it’s surprisingly easy and you don’t have to settle for an overly salty, flavourless broth. Here, star anise provides unexpected sparkle while oyster mushrooms add umami depth. If you like heat, you can spike the broth with chilli garlic sauce. The wonton parcels freeze really well if you want to prepare them in advance.
1/2 lb (225 g) prawns, finely diced
spring onions, finely diced, green and white parts
carrot, finely diced
1 1/2 Tbsp (30 ml) sesame oil
1 1/2 Tbsp (30 ml) + 3 tsp (15 ml) low-salt soy sauce
2 tsp (10 ml) grated ginger plus 4 slices
32 wonton wrappers
3 cups (750 ml) no-salt-added chicken stock
whole star anise
1/4 tsp (1 ml) white pepper
baby bok choy, quartered
1 cup (250 ml) oyster mushrooms, sliced
Fresh coriander and chives
Each serving contains: 762 kilojoules; 13 g protein; 3 g total fat (0 g sat. fat, 0 g trans fat); 23 g carbohydrates (2 g sugars, 2 g fibre); 458 mg salt
source: "Healthy Chinese Food", alive Australia #15, Autumn 2013
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.