Keep disease away by boosting your flavonoids intake with these 3 vegan recipes
Flavonoids are phytonutrients (plant chemicals) found in almost all fruits and vegetables. An adequate intake of flavonoids, through diet, has been reported to protect the heart, treat asthma and reduce the risks of developing cancer. So, you can keep disease away by boosting your flavonoids intake with these 3 vegan recipes.
Consuming flavonoids through diet is certainly the best way to keep disease away. There are very clear scientifically proven health benefits of boosting your flavonoids intake. As mentioned above, protecting the heart or benefiting stroke survivors are big ones, but flavonoids have also been reported to reduce cholestherol and chronic diseases like diabetes. In addition to that, a high intake of flavonoids through a vegetarian diet, has been shown to improve bowel habits, reduces stress and increase nutritional status.
The top 5 vegan sources of flavonoids according to the World’s healthiest foods are: onions, apples, blueberry, garbanzo beans and cranberries. So, Keep disease away by boosting your flavonoids intake with these 3 vegan recipes.
1) French onion soup
2 tbsp extra virgin olive oil
3 large white or yellow onions, sliced into thin half-moons
3 large fresh thyme sprigs (about 1 tbsp), leaves stripped (or ½ tsp dried)
2 tbsp good quality aged balsamic vinegar
4 cups (1qt) vegetable stock (no salt added)
2 cups purified water
1 bay leaf
3 tsp sea salt, divided
½ tsp freshly ground black pepper
Heat 1 tbsp olive oil over medium heat in a large soup pot or Dutch oven.
Add the onions, thyme, 1 tsp salt and drizzle 1 tbsp olive oil over the onions; lower the heat to medium low. The onions may be filling the pot completely but will cook down to about ⅓ of their mass. Cook uncovered, stirring occasionally, until the onions caramelize and turn light golden brown, about 50-60 minutes.
Add the balsamic and cook until it’s absorbed and the onions are a deeper brown, about 15 more minutes. Add the stock, water, bay leaf, remaining salt and pepper, then bring to a boil. Turn the heat to low and simmer at least 30 minutes.
Remove the bay leaf before serving.
2) apple crisp
8 medium-large apples (4 tart (like granny smith), 4 sweet (like honey crisp) | organic when possible)
1 lemon, juiced (~ 2 Tbsp | 30 ml)
2/3 cup (128 g) coconut sugar (or sub organic cane sugar)
1 1/2 tsp ground cinnamon
3 Tbsp (21 g) arrowroot starch or cornstarch (for thickening)
1/4 cup (60 ml) fresh apple juice (or water)
optional: 3/4 tsp fresh grated ginger or 1/2 tsp ground ginger
optional: pinch nutmeg
1 cup (90 g) gluten-free rolled oats
1/2 cup (55 g) almond meal
1/2 cup (68 g) unbleached all-purpose flour*
1/2 cup (96 g) coconut sugar (or sub organic cane sugar)
1/2 cup (110 g) muscovado sugar (or sub organic brown sugar)
1/2 cup (50 g) pecans, roughly chopped
1/4 tsp sea salt
1 tsp ground cinnamon
1/2 cup (120 ml) melted coconut oil or olive oil (or mix the two 1/2, 1/2)
Preheat oven to 350 degrees F (176 C).
Peel apples, quarter, remove cores, and use a paring knife to thinly slice lengthwise
Add to a large mixing bowl and top with remaining filling ingredients. Toss to combine. Add to a 9x13 (or similar size) baking dish.
Rinse and wipe out your mixing bowl and add all topping ingredients. Stir to combine, then use fingers to break down any clumps of muscovado sugar. Pour over apples in an even layer.
Bake for 50 minutes to 1 hour (uncovered) or until the filling is bubbly, the apples are very fork tender (especially in the center of the dish), and the topping is deep golden brown.
Let rest at least 30 minutes before serving. This is delicious with coconut whipped cream or vanilla bean coconut ice cream.
Best when fresh, though leftovers keep covered in the refrigerator up to 3 days, or in the freezer up to 1 month. Reheat in the microwave or in a 350-degree F (176 C) oven until warmed through.
3) mango curried chickpeas
¾ heaping cup chopped red onion
1 (1-inch) knob of ginger
3 cloves garlic
2 tablespoons water
1 teaspoon safflower or other neutral oil
¼ teaspoon cumin seeds
1 bay leaves
¼ teaspoon ground cinnamon
½ teaspoon or more Garam Masala (or use ½ tsp ground coriander and generous pinches of ground cloves, cardamom and black pepper)
¼ teaspoon or more cayenne
1¼ cups canned or culinary coconut milk
¾ cup ripe mango pulp or puree (unsweetened or lightly sweetened canned)
½ teaspoon or more salt (depends on if the chickpeas are salted)
1.5 to 2 cups cooked chickpeas, drained if canned
1 tsp apple cider vinegar (optional)
Generous dash of cayenne, Garam Masala, chopped cilantro, for garnish
In a blender, combine the onion, ginger, and garlic and blend into a smooth puree with 2 tablespoons or more of water. Alternatively, mince the onion, ginger and garlic and set aside.
Heat the oil in a large skillet over medium heat. When the oil is hot, add the cumin seeds and cook for 1 minute or until the seeds change color. Add bay leaves, and cloves and cook until the bay leaf changes color.
Add the pureed onion and cook until the onion mixture is dry and does not smell raw (if you dont cook the onion long enough the sauce will taste oniony in the end). Stir occasionally to avoid sticking, 8 to 10 minutes (Cook time will be shorter with minced onion etc vs pureed.). Add cinnamon, garam masala and cayenne and mix well. Add the coconut milk, mango pulp, salt, and mix well.
Mix, cover and cook until the sauce comes to a boil, 5 minutes. Add chickpeas and mix in. Reduce the heat to low medium and cook uncovered until the sauce thickens and desired consistency is achieved, 10-15 minutes. Taste and adjust the salt and tang.
Add lemon or vinegar for tang, add ½ tsp sugar or maple for sweetness if the mango was not sweet enough. Add a dash of black pepper. At this point you can fold in some baby greens. For creamier, fold in some vegan cream (cashew cream, soy cream etc).
Remove the Bay leaf and discard. If you can find the whole cloves, fish them out and discard. Garnish with cilantro and a good dash of garam masala and cayenne and serve hot over rice with roasted vegetables, or with flatbread. You can also add some cubed ripe mango as garnish.
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