Eating A Rainbow, Winter Style
Taste the Rainbow! No, we’re not munching on a packet of Skittles; rainbow eating refers to the colourful fruit and veg we love to stuff our faces with. And looking out for the colours is actually really important, because they contain phytochemicals. These naturally occurring chemicals (which ensure our fruit and veg stay rainbow bright), have been found to keep us healthy, and help prevent diseases including heart disease and cancer, as well as premature aging.
In the heady days of summer, it seems like the shelves are overflowing with brightly coloured ingredients. But even though the sun has hidden away, that doesn’t mean our vivid meals should. It just takes a little more creativity. And for those taking part in our #30dayveganchallenge, all of these mouth watering recipes are vegan! Step forward our rainbow winter dishes, all available on the Noom Coach App on the App Store.
Curried Cauliflower Soup- yellows and greens
This delicious light and hearty cauliflower soup will leave you feeling full and satisfied. Serve for lunch or with dinner.
1 tablespoon olive oil
1 1/2 cups halved and sliced onions
1 teaspoon curry powder
4 cups vegetable broth
4 cups chopped cauliflower
1/2 teaspoon salt
2 cups shredded courgette, about 2 small
Heat the oil in a 4-5 quart pot over medium heat. Add the onions and curry powder. Cover and cook 4 minutes.
Add the broth, cauliflower, salt, and 2 cups water to the pot. Bring the soup to a simmer, stirring occasionally. Cover the pot and simmer 15 minutes, stirring occasionally.
Puree the soup in a blender or food processor and return to the pot.
Reserve 2 tablespoons of the courgette. Stir the rest of the courgette into the soup and reheat.
Ladle the soup into 4 soup bowls and garnish with the reserved courgette.
The creaminess in this soup comes from the cauliflower and courgette, keeping it light.
Indian Saag with Tofu- reds and greens
Indian food is great for healthy eaters — as long as you don’t overindulge on rice and naan — since much of it is vegetarian, and it’s so flavourful and satisfying. Our saag recipe eliminates the traditional calorie-dense paneer cheese, but still has enough heft to stand alone (though you could add whole-wheat naan if you have calories to spare). The version has just a little kick, but you can adjust the spices to your taste.
400g extra-firm tofu
1 tbsp. soy sauce
1 tbsp. canola or other lightly flavored oil
2 tbsp. water
½ small yellow onion
2 cloves garlic
½ tbsp. minced fresh ginger (fresh is strongly recommended, but you can substitute a pinch of ground ginger)
300g frozen spinach, thawed
1 tbsp. sesame oil, optional but recommended
½ tbsp. curry powder ½ tsp. ground coriander
Pinch crushed red pepper, or to taste
115ml milk of your choice (e.g.soy milk, coconut milk, etc.)
50g cup diced red bell pepper, optional, for garnish
A few leaves of coriander, optional, for garnish
Preheat your oven to 180C and line a baking sheet with aluminum foil. Cut the tofu into cubes about ¾” x ¾” and toss with the canola oil and soy sauce on the baking sheet. Bake for 15 minutes or until browned on the edges and cooked through.
While the tofu roasts, chop your onion and mince the garlic and ginger. Heat the water in a large pan or wok over medium-high heat. Once the water is hot, add the onion, garlic, and ginger. Saute, stirring frequently, for 5 minutes.
Once the onion is softened and the mixture is fragrant, add the spinach. Saute the ingredients, being sure to combine them uniformly. Add the sesame oil and toss. Cook the mixture for about 5 minutes total, or until the tofu is done roasting. (If your tofu isn’t ready within 5 minutes, lower the heat so you don’t overcook the spinach.)
When the tofu is done roasting, add it to the pan, and mix it into the spinach mixture. Add all of the spices and mix until evenly distributed. Slowly stir in the milk until the mixture reaches your preferred consistency (you’ll need at least 50ml)
Saute for 2-3 more minutes to allow the flavors to absorb, then serve. Garnish with pepper and coriander if desired.
Lots of spinach and brown rice keeps this Saag low-calorie and satisfying.
Herb Stuffed Squash- oranges and reds
Stuffed squash can be so delicious and flavourful when stuffed with barley. This recipe is not only low in calories and fat, it makes for a great lunch or dinner. Barley has a great nutty taste and its fibre will help you feel full without overeating.
2 acorn squash
200g cups cooked barley
90g chopped spring onions
90g cup finely chopped celery
2 tablespoons toasted pine nuts
2 tablespoons chopped fresh marjoram
2 teaspoons olive oil
1/2 teaspoon of salt
1/4 teaspoon freshly ground black pepper
1 teaspoon paprika
Preheat the oven to 180C. Coat a baking sheet with cooking spray.
Combine the barley, spring onions, celery, pine nuts, marjoram, oil, salt, and pepper in a medium bowl. Divide this mixture among the cavities of each squash half. Sprinkle with the paprika and bake 20 -25 minutes, or until the squash is tender.
With thanks to Noom Coach