One-Two Punch Lunch: Tomato Soup With Broccoli Florets and Kale Salad
For lunch, enjoy a bowl of tomato soup with a side salad of broccoli florets and kale. Tomatoes have the antioxidants lycopene, vitamin C and vitamin A. This soup is the perfect source of lycopene because heat breaks down the cell walls of the tomato to unleash its potency.
Recent studies have shown that eating tomatoes and broccoli together creates greater health effects. Broccoli has beta-carotene, indoles and ITCS – all cancer-fighting compounds. Be sure to not overcook the broccoli, which can destroy its nutrients. Lightly steaming the broccoli is best; this is even better than eating it raw, because the heat helps enzymes bond to your digestive tract, rather than get flushed away. Healthful enzymes are only activated after broccoli has been cut, so chop the florets in half or quarters.
Double-Duty Dinner: Poached Salmon With Artichoke and Sweet Potato Gratin
Cook the salmon by either baking, broiling, poaching or steaming. Frying salmon or any fish will sap the nutrients; using an outdoor grill can add cancer-causing chemicals. Pair with this delectable gratin, containing artichokes, one of the only foods that maintain its nutrients when cooked.
Artichoke and Sweet Potato Gratin
2 tomatoes, diced
2 1/4 cups artichoke hearts
1 bunch scallions
2 tbsp olive oil
1 1/2 tsp dried oregano
1 tsp salt
1 (15 oz) can cannellini beans
1/2 cup chicken stock
1/2 tsp black pepper
1 1/2 lbs sweet potatoes
Preheat oven to 350° F. Chop tomatoes and artichoke hearts; mix with scallions, olive oil, add about half of the oregano and salt.
In a food processor or blender, combine beans, pepper and the remaining salt and oregano.
Slice sweet potatoes into halves and add to lightly oiled dish. Add remaining salt and pepper. Add the bean purée and artichokes, covering with additional potatoes. Top with tomato slices. Add any remaining seasoning and cover.
Bake for 1 hour, or until tender. Remove cover, and bake for 10 more minutes or until topping is golden brown.