The Good Foods' Blog

Eat The Rainbow

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Eating a rainbow of different fruits and vegetables each day is a simple way to make sure we get the essential nutrients our bodies need. With a handful of colorful recipes on hand, the path to a healthier you is just a forkful away.

Halibut Poached in Tomato Red Pepper Sauce

Lycopene is a potent antioxidant that also happens to provide foods such as tomatoes and red peppers with their characteristic red color.

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
1 – 28 oz can (796 mL) diced tomatoes
3 Tbsp (45 mL) tomato paste
1/2 tsp (2 mL) salt
1 tsp (5 mL) dried oregano
1 Tbsp (15 mL) coconut sugar (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
Fresh dill or parsley leaves, for garnish

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, puree 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.

Serves 4.

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 fiber); 509 mg sodium

Herb and Greens Frittata

Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens.

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 eggs
1/2 tsp (2 mL) ground turmeric
1/2 tsp (2 mL) salt
1/2 tsp (2 mL) pepper
1/2 cup (125 mL) raw pumpkin seeds

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

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.

Serves 8.

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 fiber 160 mg sodium

Purple Cabbage and Apple Soup

Blue and purple fruits and vegetables (like those in this vibrant soup) contain powerful antioxidants called anthocyanins that promote health and proper brain function.

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 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) salt
6 Tbsp (90 mL) 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 simmer, lower heat to medium-low, cover, and let slowly simmer until cabbage is tender, about 15 minutes.

Working in batches, if necessary, in blender, puree 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.

Serves 6.

Each serving contains: 143 calories; 3 g protein; 4 g total fat (1 g sat. fat); 25 g total carbohydrates (12 g sugars, 5 g fiber); 234 mg sodium