VEGANVEGANVEGANVEGAN SPICEDSPICEDSPICEDSPICEDFound in Giulia’s books, performed by Audrey

VEGANVEGANVEGANVEGAN SPICEDSPICEDSPICEDSPICED

BLENDEDBLENDEDBLENDEDBLENDED SOUPSOUPSOUPSOUP

SoySoySoySoy saucesaucesaucesauce

Olive Olive Olive Olive oiloiloiloil

CuminCuminCuminCumin

seedsseedsseedsseeds

FennelFennelFennelFennel

CorianderCorianderCorianderCoriander

seedsseedsseedsseeds

CrystallisedCrystallisedCrystallisedCrystallised

gingergingergingerginger

DatesDatesDatesDates

GarlicGarlicGarlicGarlic

clovesclovesclovescloves

CurryCurryCurryCurry

FennelFennelFennelFennel

seedsseedsseedsseeds

clovesclovesclovescloves

WhiteWhiteWhiteWhite

onionsonionsonionsonions

SweetSweetSweetSweet

potatoespotatoespotatoespotatoes

CauliflowerCauliflowerCauliflowerCauliflower

WaterWaterWaterWater

4 tbsp of olive oil

2 white onions

2 tsp of cumin seeds

1 tsp of fennel seeds

Saucepan Frying pan

2 white onions

2 tbsp of olive oil

4 garlic cloves

2 x 2.5 cm of

crystallised ginger

2 big sweet potatoes

1 tsp of fennel seeds

1 tsp of coriander seeds

4 tbsp of olive oil

½ cauliflower

2 tbsp of curry

4 tsp of soy sauce

12 dates

2 L of water

tsp = teaspoon(s)

tbs = tablespoon(s)

Warm 4 tbsp of olive oil at medium heat.

Add onions and mix them regularly for about 5 min.

Add 2 tbsp of olive oil, chopped garlic, ginger and

chopped sweet potatoes.

Mix the ingredients for about 2 minutes.

Add the soy sauce, dates

and water.

Bring to boil, then lower

the heat and let it simmer

for 20 minutes, until the

sweet potatoes are soft.

Toast the seeds until

they pop and become

aromatic (avoid burning/ aromatic (avoid burning/

charring) ~2 minutes.

Add 4 tbsp of olive oil

and warm it up.

Lower the heat and add the cauliflower.

Stir often for 15 minutes.

Simultaneously check for the soup

that starts to boil.

Add the curry to

the cauliflower

and cook for 3 min.

Pour the contents Pour the contents

of the frying pan

into the saucepan

and blend it using

a hand blender.

Benefits

High consumption of fruits and vegetables :

���� reduces the risk of cardiovascular diseases1

���� reduces the risk of some cancers2

���� reduces the risk of other chronic diseases3,4,5

(like type 2 diabetes) (like type 2 diabetes)

Antioxidants seem to play a big role in it6,7

Benefits

Of course, fruits and vegetables also contain a lot

of nutrients - vitamins, dietary fibres, mineral of nutrients - vitamins, dietary fibres, mineral

salts... - your body needs

Sweet potatoes: Beta carotene and other antioxidants, source

of vitamins and trace elements (copper and manganese)

Cauliflower: Vitamin C

Dates: Carbohydrates, antioxidantsDates: Carbohydrates, antioxidants

Onions and garlic: Antioxidants, sulphur compounds

Ginger: Antioxidants, manganese - natural anti-nausea

remedy, anti-inflammatory effect

Organic ingredients

No salt

What else is healthy ?

Soup

What could be improved ?

Soy sauce

Crystallised ginger

More organic ingredients

Time of preparation

But the more important thing is to enjoy – cooking and eating –

even if everything is not the most perfectly healthy.

Every small step towards healthy food is an achievement.

References

1 He FJ, Nowson CA, et al. Increased consumption of fruit and vegetables is related to a reduced risk of

coronary heart disease: meta-analysis of cohort studies. J Hum Hypertens 2007;21:717-28.

2 Soerjomataram I, Oomen D, et al. Increased consumption of fruit and vegetables and future cancer

incidence in selected European countries. Eur J Cancer 2010;46:2563-80.

3 Bazzano LA, Serdula MK, Liu S. Dietary intake of fruits and vegetables and risk of cardiovascular

disease. Curr Atheroscler Rep 2003 November;5(6):492-9.

4 Lampe JW. Health effects of vegetables and fruit: assessing mechanisms of action in human experimental

studies. Am J Clin Nutr 1999 September;70(3 Suppl):475S-90S.

5 Harding AH, Wareham NJ, et al. Plasma vitamin C level, fruit and vegetable consumption, and the risk of

new-onset type 2 diabetes mellitus: the European prospective investigation of cancer--Norfolk prospective new-onset type 2 diabetes mellitus: the European prospective investigation of cancer--Norfolk prospective

study. Arch Intern Med 2008;168:1493-9.

6 Willcox JK, Ash SL, Catignani GL. Antioxidants and prevention of chronic disease. Crit Rev Food Sci

Nutr 2004;44(4):275-95.

7 Wojcik M, Burzynska-Pedziwiatr I, Wozniak LA. A Review of Natural and Synthetic Antioxidants Important

for Health and Longevity. Curr Med Chem. 2010;17(28):3262-88.

Bibliography

‘The vegan Bible’ by Pat Crocker

www.passeportsante.netwww.passeportsante.net