RAINBOW EATING THE

Colourful recipes to support immune health

VEGETARIAN

6 SERVES

With the start of colder weather nearly upon us, eating foods in a rainbow of colours is more important than ever to help keep our immune systems strong and ready to combat colds, flus, and other viruses.

Colourful fruits and vegetables contain valuable phytonutrients. These compounds not only give plants their distinctive colour, aroma, and taste, but when we eat them, phytonutrients have been shown to have an array of benefits from anti-inflammatory and antioxidant effects to reducing the risk of chronic diseases.

Try to aim for two to three servings of different coloured fruits and vegetables at every meal, as well as one to two at every snack. And read on for some eye-catching and tasty inspiration on how to paint your plate with the colours of the rainbow.

Purple Cabbage and Apple Soup

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.

Ingredients

1 Tbsp (15 mL) grapeseed oil

1 medium yellow onion, diced

2 garlic cloves, minced

1/2 large head purple cabbage, about 25 oz (700 g), finely chopped, plus extra for garnish

1 medium yellow potato, peeled and diced

2 unpeeled Gala apples, cored and diced

1 Tbsp (15 mL) apple cider vinegar

4 cups (1 L) no-salt-added vegetable stock

1/2 tsp (2 mL) kosher salt

6 Tbsp (90 mL) sour cream or vegan sour cream, for garnish

In large saucepan, heat grapeseed oil over medium-high heat. Add onion and sauté, stirring often, until softened and translucent, about 4 minutes. Stir in garlic and cook until fragrant, about 1 minute. Stir in cabbage, potato, apples, vinegar, vegetable stock, and salt. Bring mixture to a gentle boil, lower heat to medium-low, cover, and let slowly simmer until cabbage is tender, about 15 minutes.

Working in batches, if necessary, in blender, purée soup until very smooth. Return back to saucepan and warm over medium heat. Taste and adjust seasoning, as desired.

To serve, divide soup among 4 serving bowls. Swirl 1 Tbsp (15 mL) sour cream into each bowl of soup and top with a sprinkle of shredded raw cabbage. Enjoy while warm.

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.

SERVES

Halibut Poached in Tomato Red Pepper Sauce

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.

Ingredients

2 large red peppers

1 Tbsp (15 mL) grapeseed oil

1/2 tsp (2 mL) fennel seeds

1 small yellow onion, chopped

3 garlic cloves, minced

28 oz can (796 mL) diced tomatoes

3 Tbsp (45 mL) tomato paste

1/2 tsp (2 mL) kosher salt

1 tsp (5 mL) dried oregano

1 Tbsp (15 mL) coconut sugar or sugar of choice (optional)

1/4 tsp (1 mL) crushed red pepper flakes

1/2 cup (125 ml) water or red wine

4 - 5 oz (140 g) skinless halibut fillets

Roughly chopped fresh dill or flat-leaf parsley leaves, for garnish

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.

Preheat broiler and set oven rack about 6 in (15 cm) from top of oven.

On baking tray, place red peppers and broil, turning occasionally, until blackened and blistered on all sides, about 5 to 8 minutes total. Remove from oven and set aside until cool enough to handle. Peel off skin, slice pepper open, remove seeds and roughly chop. Place in small bowl and set aside. Peppers may be prepared up to 2 days ahead and refrigerated in airtight container.

In large skillet or large saucepan, heat oil and fennel seeds together over medium heat. Once fennel seeds are fragrant, about 1 minute, add onion and garlic and cook, stirring often, until onion is translucent, about 4 minutes. Add canned tomatoes along with their juices, tomato paste, salt, oregano, coconut sugar (if using), and crushed red pepper flakes. Cook, stirring often, allowing tomatoes to soften and break down a bit, about 5 minutes. Stir in water and reserved chopped red peppers. While stirring, let mixture come to a simmer. At this point, you can adjust the consistency of your sauce. If you like your sauce to have some texture and be a bit chunky, leave as is. Alternatively, purée sauce in blender for a smooth consistency and return back to skillet, bringing to a simmer over medium heat.

Place halibut fillets in sauce, cover skillet with a lid, and reduce heat to medium-low. Cook fish until it is opaque and beginning to flake easily, about 12 to 15 minutes. Check often to make sure sauce is not reducing too much. If it does, simply add a bit more water.

To serve, divide tomato red pepper sauce and fish among shallow bowls. Garnish with chopped dill or parsley, if desired, and enjoy.

EACH SERVING CONTAINS: 310 calories; 41 g protein; 8 g total fat (1 g sat. fat); 18 g total carbohydrates (11 g sugars, 4 g fibre); 509 mg sodium

Herb and Greens Frittata

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 cancer-causing carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience.

Ingredients

2 Tbsp (30 mL) grapeseed oil, divided

1 leek, finely chopped and well rinsed

8 green onions, trimmed, white and light green parts finely chopped

2 cups (500 mL) fresh flat-leaf parsley leaves and tender stems, finely chopped

1 cup (250 mL) dill fronds and tender stalks, finely chopped

1 cup (250 mL) fresh cilantro leaves and tender stems, finely chopped

4 cups (1 L) packed mixed greens (spinach, kale, collard greens, Swiss chard, etc.), finely chopped

5 large organic eggs

1/2 tsp (2 mL) ground turmeric

1/2 tsp (2 mL) kosher salt

1/2 tsp (2 mL) freshly ground black pepper

1/2 cup (125 mL) raw pumpkin seeds

Preheat broiler and set oven rack about 6 in (15 cm) from top of oven.

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.

EACH SERVING CONTAINS: 124 calories; 6 g protein; 8 g total fat (2 g sat. fat); 8 g total carbohydrates (1 g sugars, 4 g fibre); 160 mg sodium

In 8 in (20 cm) cast iron skillet or oven-safe frying pan, warm 1 Tbsp (15 mL) grapeseed oil over medium-high heat. Add leek and green onions and cook, stirring often, until softened and lightly browned, about 4 minutes. Add parsley, dill, cilantro, and mixed greens, and continue cooking, stirring constantly, until wilted, about 2 minutes. Tip herb mixture into fine-mesh colander placed in kitchen sink and let any leached moisture drain away. With spoon, press mixture down to ensure herb mixture is not too wet. Set aside. Wipe out skillet and set aside.

In large bowl, whisk together eggs, turmeric, salt, and pepper until well combined. Stir in drained herb mixture and pumpkin seeds.

Place skillet back over medium heat and warm remaining 1 Tbsp (15 mL) oil. Pour in egg mixture, cover with lid, and cook until sides of frittata start to pull away from skillet and have begun to brown, about 5 minutes. Remove lid and transfer to oven under the broiler until egg is set, about 2 to 3 minutes. While warm, carefully unmould onto serving platter. Cut into wedges and serve.