3. 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)
4. Warm 4 tbsp of olive oil at medium heat.
Add onions and mix them regularly for about 5 min.
5. Add 2 tbsp of olive oil, chopped garlic, ginger and
chopped sweet potatoes.
Mix the ingredients for about 2 minutes.
6. 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.
7. 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.
8. Lower the heat and add the cauliflower.
Stir often for 15 minutes.
Simultaneously check for the soup
that starts to boil.
9. Add the curry to
the cauliflower
and cook for 3 min.
Pour the contentsPour the contents
of the frying pan
into the saucepan
and blend it using
a hand blender.
10. 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
11. Benefits
Of course, fruits and vegetables also contain a lot
of nutrients - vitamins, dietary fibres, mineralof 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
12. 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.
13. 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 prospectivenew-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.
