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TASTY TUESDAY // Corn, Tomato and Basil Soup

This soup is summer in a bowl, highlighting fresh, sweet corn and aromatic basil. Corn is often overlooked when thinking about healthy vegetables, but it is a surprisingly great source of antioxidants, as well as fiber and C and B vitamins. Try to choose corn that is organic and has not been genetically modified for optimal health benefits. 

The tomatoes in this soup offer plenty of lycopene, which is shown to reduce the risk of breast cancer. 

Enjoy this healthy, satisfying soup!

Corn, Tomato and Basil Soup

Ingredients:

1 cup finely chopped onion
2 tablespoons extra-virgin olive oil 
3-4 cloves garlic, minced
28 ounces canned, crushed tomatoes, preferably organic
1 cup water
3 cups fresh corn kernels cut from the cob
Salt and freshly ground black pepper to taste
1 cup finely chopped fresh basil

DIrections:

1. Sauté the onions in the olive oil in a saucepan over medium-high heat until they just begin to brown. Add the garlic and sauté for a minute, stirring constantly.

2. Pour in the tomatoes and cook, stirring occasionally, until they give up their juice. Cover and continue cooking about 5 minutes more.

3. Add the water and corn to the soup and cook until the corn is soft and the kernels lose their raw taste, about 5 minutes. Season to taste with salt and pepper. Stir in the basil, mix well, remove from heat, and serve immediately.

Recipe credit: Dr. Weil

TASTY TUESDAY // Avocado Pesto Pasta

This pasta makes use of two of the best summer ingredients: avocado and basil. This recipe is naturally vegan and can easily be made gluten-free depending on the type of noodles you use. It tastes great warm or cold and is a great dish to serve at a barbecue, or you can keep it in your fridge for a quick lunch. Thanks to the avocados, olive oil and walnuts, the pesto is full of cancer preventing fiber, vitamins, antioxidants and omega-3’s. Enjoy!

Avocado Pesto Pasta

Ingredients:

1 pound thin noodles 
1 bunch basil leaves
½ cup walnuts or macadamia nuts
2 ripe avocados, pitted and peeled
2 tablespoons fresh lemon juice
3 cloves fresh garlic, chopped
½ cup olive oil
Salt to taste
freshly ground black pepper to taste

Directions:

In a large pot, bring water to boil. Add noodles and cook according to package.

Meanwhile, in a food processor, combine basil, walnuts, avocados, lemon juice, garlic and olive oil. Season with salt and pepper.

Drain noodles. In a large bowl, toss the noodles with the pesto until well combined. 

Serve warm or chilled. 


For more awesome healthy recipe ideas, check us out on Pinterest!


Recipe credit: Fuller Living

TASTY TUESDAY // Summer Panzanella

This beautiful salad is so easy and is a great way to make use of day-old bread and whatever fresh veggies you’ve found at the farmer’s market. This recipe uses vibrant green peas, asparagus and spinach, but feel free to add anything else you want, including cherry tomatoes, red onion and cucumber. You can use any kind of bread that you want, but we love a hearty whole grain loaf. Dressed with just a splash of heart healthy olive oil, this panzanella is low in fat and high in vitamins and fiber. 

Summer Panzanella

Ingredients:

1 lb loaf of day-old bread, cut into 1-inch cubes
4 cloves garlic, chopped
1 shallot, chopped
1 tablespoon fresh thyme - just pluck leaves from the sprig
a couple pinches of salt
1/4 cup extra-virgin olive oil
1 bunch asparagus, cut into segments
2 cups peas
4 handfuls spinach
1/4 cup small basil leaves

Directions:

In a large bowl toss the bread with the garlic, shallot, thyme, salt and olive oil. Turn the bread out onto a baking sheet and toast in a 350 degree oven for about 15 minutes - or until they are nice and golden and crunchy.

In a cold skillet pour in a splash of olive oil, a splash of water, and a couple pinches of salt. Dial up the heat and when the water starts to bubble stir in the asparagus. Cover, wait about twenty seconds, then add the peas. Cover again, wait a few seconds, then add the spinach. Cover and cook just a few more seconds until the spinach starts to collapse just a bit.

Put the bread crumbs in a large bowl. Now pour the asparagus and peas and all the pan juices over the top of the bread.

Give it a good toss, add the basil leaves and toss again. Serve immediately and enjoy!

Recipe credit: 101cookbooks.com

Tasty Tuesday // Banana Pancakes and Maple Syrup

In celebration of our launch of B4BC Canada, this week’s Tasty Tuesday highlights maple syrup, a delicious treat that has some surprising benefits! Pair it with these awesome low fat pancakes for an energy packed breakfast. 

Maple syrup is an excellent source of manganese and zinc, two heart healthy antioxidants.  When choosing your maple syrup, be sure to find a bottle that says “pure maple syrup,” not “maple flavored syrup.” The first one has all of the good stuff, but the second one is a poser made from corn syrup. Ew.

These pancakes are made with whole wheat flour for added fiber, and applesauce replaces oil to cut down on the fat. Adding banana gives you the extra bonus of vitamins B and C and potassium, too! 

Banana Applesauce Pancakes

3/4 cup whole wheat flour

1 tbsp. baking powder

1 cup skim milk

1 egg

1/3 cup unsweetened applesauce

1 ripe banana, cut in half

maple syrup

In a bowl, stir together the dry ingredients, and then add the egg and milk, mixing well. In a separate bowl, mash together half of the banana with the applesauce. Add the banana mixture to the batter and stir until combined. 

Pour pancakes onto heated, lightly greased griddle or frying pan. Cook until bubbles form, flip, and cook for a couple more minutes. While pancakes are cooking, slice up the other half of the banana. 

Serve hot with maple syrup and top with banana slices. 

Enjoy!

Tasty Tuesday // Kombucha

There might not yet exist a magical elixir of youth (let us know if you find one) but we do have something that seems to come pretty close. Kombucha is a fermented tea drink that has been consumed for over 2000 years. Originating in Russia, this naturally effervescent beverage touts a multitude of health benefits, and is known for its detoxifying, immune system enhancing and energizing properties. Kombucha is said to aid in cancer prevention, boost liver health and improve the look and feel of skin and hair. Full of probiotics, amino acids, antioxidants, B vitamins and more, Kombucha is worth trying out. While it is available in most health food stores, Kombucha can also be home brewed if you’re feeling adventurous. There are extensive resources online for Kombucha brewing, and all it takes is water, tea, sugar, and a Kombucha starter culture which can be easily found on the Internet. Whether you buy it bottled or brew it yourself, discover the secret of the ancients and reap the results of Kombucha!

Tasty Tuesday: Crunchy Kale and Coconut Bowl with Farro

Kale has made an appearance on more than one Tasty Tuesday, but we just love it so much! It’s so versatile, and today we’re sharing yet another delicious way to enjoy it. This bowl is hearty but not heavy, and it will make your body feel very happy.

To recap on the health benefits of kale, it has breast cancer risk-lowering benefits, can lower cholesterol, helps with detoxification processes, has both antioxidants and anti-inflammatory benefits, and tons of fiber and vitamins. 

Coconut, aside from being super yummy, has more benefits than we can list. Just trust us and eat it.

Farro is a grain similar to barley. It is high in fiber, protein, vitamins, and magnesium. If you are unable to find farro, brown rice would be a great substitute in this dish.

Here’s how you put it all together:

Crunchy Kale and Coconut Bowl with Farro:


1 tsp. sesame oil

2 tbsp. soy sauce

1/2 tsp. Sriracha 

1/3 cup olive oil

5 cups dino kale, ribs removed and leaves torn into bite-sized pieces

1 cup unsweetened large flake coconut

1 cup uncooked farro

Preheat oven to 350 degrees.

To cook the farro, bring several cups of water to boil in a medium pot. Salt the water, and add the farro. Reduce heat to a simmer and cook the farro, uncovered, for 17-20 minutes. The farro should be soft but still have a bit of a chewy bite. Drain the farro and set aside. 

In a small bowl, mix together the sesame oil, soy sauce, and sriracha. Slowly drizzle in the olive oil, constantly whisking. 

Line a baking sheet with parchment paper. Place the kale and coconut on the baking sheet, drizzle with about half of the dressing, and toss around to coat all the pieces. 

Bake for about 12-15 minutes, until browned and crispy. Scoop some farro and kale into a bowl, and drizzle with a little more dressing. 

Enjoy : )

Recipe credit to Joy The Baker. 

Tasty Tuesday: Baked Eggs in Avocado Boats

Our obsession with avocados runs deep. They’re so creamy and delicious and indulgent…and so healthy! Want some proof? Here’s a bunch of evidence to convince you (as if you needed convincing?) that avocados are pure magic. 

Avocados are one of the great cancer fighting foods, rich in a multiplicity of nutrients, including many potent anti-oxidants and phytochemicals as well as vitamins, minerals, fiber and monounsaturated healthy fats. The antioxidants and phytochemicals found in avocados are shown to inhibit the growth of prostate, breast, and head and neck (oral) cancers.

Avocados are also an awesome source of Vitamin E. One study showed that pre-menopausal women with a family history of breast cancer who consumed the highest quantity of vitamin E enjoyed a 43 percent reduction in breast cancer incidence.

But wait! There’s more! Lutein. It’s in avocados, and women who increased intake of lutein in their diets have been shown to have lower rates of breast cancer. 

As if that were not enough, the primary fat in avocados is oleic acid, a healthy monounsaturated fat, that has been shown to offer significant protection against breast cancer. 

Adding an avocado to your diet several times each week will provide a wide variety of nutrients that show compelling cancer fighting properties, and here is one tasty way to do just that!


Baked Eggs in Avocado Boats


Preheat an oven with a cast iron pan in it to 425.

Take half of an avocado and remove the pit. If the space it leaves is a bit small, hollow it out some more.

Crack an egg where the pit was, and top with herbs or cheese if desired. Bake until your egg is cooked to your liking, and enjoy a delicious breakfast or post-workout re-fueler, full of vitamins and protein!