2 veggie & whole grain recipes that fight disease

Getting your daily dose of immune-boosting nutrients is easy when you have delicious recipes. These two are sure to be a hit, and can help your whole family stay healthy.

Fall and winter vegetables stand up well to roasting. You can easily mix and match, but be sure to include Brussels sprouts for a extra dose of disease-fighting vitamin C.

Preparation time: 15 minutes. Cooking time: 40 minutes. Serves 4.

Ingredients:

• 45 ml (3 tbsp) olive oil
• 6 cloves garlic, sliced
• 750 g (3 c) butternut squash chunks, 2.5 cm (1 in)
• 275 g (10 oz) Brussels sprouts, trimmed and halved lengthwise
• 250 g (8 oz) fresh shiitake mushrooms, stems discarded, caps thickly sliced
• 2 large red apples, unpeeled, cut into 2.5 cm (1 in) chunks
• 50 g (1/4 c) oil-packed sun-dried tomatoes, drained, thinly sliced
• 5 ml (1 tsp) dried rosemary, minced
• 2 ml (1/2 tsp) salt
• 50 g (1/4 c) grated Parmesan cheese

1. Preheat the oven to 200°C (400°F). In a large roasting pan, combine the olive oil and garlic. Heat for three minutes in the oven. Add the squash, Brussels sprouts, mushrooms, apples, sun-dried tomatoes, rosemary and salt. Toss to combine.
2. Roast for 35 minutes, or until the vegetables are tender. Toss the vegetables every 10 minutes. Sprinkle the Parmesan over the vegetables, and roast for five minutes longer.

Nutritional information per serving: 292 Calories, 14 g Fat, 2.2 g Saturated Fat, 8 g Protein, 39 g Carbohydrate, 9.3 g Fibre, 4 mg Cholesterol, 464 mg Sodium

Toasting brings out the flavours of many ingredients, especially nuts and grains. This recipe features a healthy amount of pectin, which helps keep your arteries in tip-tip shape.

Preparation time: 10 minutes. Cooking time: 15 minutes. Serves 4.

Ingredients:

• 125 g (1/2 c) walnuts
• 15 ml (1 tbsp) olive oil
• 1 red pepper, diced
• 4 cloves garlic, minced
• 250 g (1 c) whole-grain kasha
• 125 g (1/2 c) red lentils
• 750 ml (3 c) boiling water
• 3 ml (3/4 tsp) dried rosemary, minced
• 3 ml (3/4 tsp) salt
• 2 ml (1/2 tsp) black pepper
• 150 g (2/3 c) dried apricots, diced
• 150 g (2/3 c) dried figs, diced
• 50 g (1/4 c) chopped parsley

1. Preheat the oven to 180°C (350°F). Toast the walnuts for seven minutes, or until crisp and fragrant. When cool enough to handle, coarsely chop.
2. In a large skillet, heat the oil over medium heat. Add the red pepper and garlic, and cook for four minutes, or until the pepper is tender.
3. Stir in the kasha and red lentils. Cook for three minutes, or until the kasha is well coated.
4. Add the boiling water, rosemary, salt and black pepper; bring to a boil. Reduce to a simmer. Cover and cook for 15 minutes, or until the kasha is tender. Stir in the walnuts, apricots, figs and parsley.

Nutritional information per serving: 482 Calories, 13 g Fat, 1.6 g Saturated Fat, 16 g Protein, 85 g Carbohydrate, 13 g Fibre, 0 mg Cholesterol, 453 mg Sodium

Pilafs and roasted vegetables are great ways to mix up the usual side dishes that we have at dinner. Plus, these two recipes are loaded with nutrients and vitamins that could help you fight off nasty diseases.