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Healthy Minds Healthy College

Superfood recipe: Creamy broccoli lentil soup and five health benefits of broccoli

April 25, 2012

I am constantly searching for healthy recipes to feed my son and to add variety to my meals.  I love different flavours, spices, and I am experimenting all the time.  I came across this healthy soup recipe which is dairy free and protein-rich.  Here are five amazing facts on broccoli:

1. May relieve asthma symptoms.

2. Is loaded with fibre.

3.  May protect against tissue damage in diabetes.

4. Is a good source of the many B vitamins.

5. Can stop replication of colon cancer cells.


1 ½ tbsp (22.5 mL) extra virgin olive oil

2 tsp (10 mL) crushed garlic

¾ cup (85 mL) chopped onion

1 large carrot, chopped

1 celery stalk, chopped

1 tbsp (15 mL) dried basil

3 cups (750 mL) chopped broccoli (1 large head)

¾ cup (85 mL) dried green lentils

4 cups (1 L) low sodium chicken broth

2 tbsp (30 mL) parmesan cheese, grated

Optional: 2 green onions, chopped (for garnish)
Directions: 1. Heat the olive oil in a large soup pot over medium heat. 2. Add onions and garlic and sauté for 3 minutes. 3. Add the carrots, celery and basil and cook for a few more minutes until the spices coat them nicely. 4. Add the rest of the ingredients (except the broccoli) and bring to a boil. 5. Reduce heat and simmer for 45 minutes hour covered. 6. Cut broccoli into small florets. Add to the pot and cook for 10 more minutes. 7. Using a wand blender, puree till smooth. Garnish with green onions if desired.
Makes three 2 cup (500 mL) servings. Freeze some portions for workdays on the run.

Detoxifying strawberry lemonade drink ready in one minute!

Doesn’t this lemonade sound yummy?  I want to have one right now!

Yield: 1 serving
Ingredients: ¼ cup water 2 tbsp fresh lemon juice 1 cup strawberries (fresh or frozen) 1-3 ice cubes 1 tbsp pure maple syrup (or other liquid sweetener)
Directions: 1. Add all ingredients (except for the ice) into a high-speed blender and blend until smooth, adding a bit more water if necessary. Add ice and blend again. Serve immediately.