Wild mushrooms are the best nonanimal source of vitamin D going and some have the added benefit of vitamins B and C as well. They are also a good source of antioxidants such as polyphenols that have been linked with cancer-risk reduction and antiaging.
8 cups (2 L) mushroom stock
3 cups (750 mL) dry white wine
6 Tbsp (90 mL) vegetable oil
6 cups (1.5 L) assorted mushrooms, sliced
1/4 cup (60 mL) olive oil
1 1/2 cups (350 mL) finely chopped onion
1 Tbsp (15 mL) finely chopped garlic
1 bay leaf
3 cups (750 mL) Arborio rice
1 1/2 cups (350 mL) grated Parmesan cheese
1/4 cup (60 mL) unsalted butter
Salt and pepper
Mix stock and white wine together and bring to a boil.
In a fry pan, heat vegetable oil and cook mushrooms on medium-high heat until tender and until they show a bit of colour.
In a wide, heavy-bottomed pot, heat olive oil and sweat onions, garlic, and bay leaf until onions are golden brown. Add rice and stir.
Add 1/2 cup (125 mL) of the boiling stock and white wine mixture to the rice and stir constantly until the moisture is absorbed. Repeat this step until all the boiling liquid has been added to the rice. This process should take about 20 to 30 minutes. The rice is ready when it is creamy and very rich looking.
Stir in cheese, butter, and cooked mushrooms. Adjust the seasoning and serve while hot.
source: "Something Nu for Fall", alive #299, September 2007
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.