Crazy for Carotenoids!

          Carotenoids produce the bright yellow, orange, and red pigments in plants. There are over 600 different kinds of carotenoids, and fruits and vegetables make up for nearly all of the 50 types of carotenoids in the diet.

 

Although carotenoids are widely known for being found in carrots and sweet potatoes, this mighty pigment isn’t just limited to veggies of this variety. Did you know spinach and kale are also good sources of carotenoids? They say variety is the spice of life, and with so many options to choose from, fitting carotenoids into your diet can be simple. Some additional fruits and vegetables rich in carotenoids include:

o   Tomatoes

o   Mangoes

o   Pumpkin

o   Tangerines

o   Collard greens

o   Watermelon

o   Cantaloupe  

Thanks to carotenoids, these brightly colored fruits and vegetables aid in growth and development, help support the immune system, and contribute to eye health. They even provide some protection from sunlight. In addition, carotenoids are considered an antioxidant, meaning they may contribute to heart health and lower your risk for cancer. Talk about multitasking! Just remember this tip: while vitamin A supplements may seem like an easy option, it is recommended to get your carotenoids from natural sources, as this increases the effects of their antioxidant properties. 

One trait unique to carotenoids is that processing and cooking increases their absorption. Carotenoids also require a small amount fat in order to be fully utilized by the body. For example, cooking tomatoes in oil increases the body’s ability to absorb lycopene, a branch of the carotenoid family. Pairing a fruit or veggie with some healthy fat will ensure you are getting the most out of those carotenoids—think carrots with guacamole, kale massaged in olive oil, or a yogurt parfait with mangoes and almonds. Or, whip up this carotenoid-packed soup—a perfect dish for the chilly winter months ahead. The possibilities are endless, so go crazy! How are you going to add more carotenoids to your diet?  

Use this link for a fun sweet potato video: https://youtu.be/F0Fe8QVQTAE

        

Red Lentil, Carrot, Apple, and Sweet Potato Soup

Yield: 2 quarts

Ingredients:

1/2 Tbsp. Olive Oil
2 large sweet potatoes, peeled and diced
3 large carrots, peeled and diced
1 apple, peeled, cored and diced
1 onion, diced
1/2 cup red lentils
1/2 tsp. fresh ginger, minced
1/2 tsp. black pepper
1 tsp. salt
1/2 tsp. cumin
1/2 tsp. chili powder
1/2 tsp. paprika
4 cups vegetable broth

Directions: 

1. Heat the olive oil in a pot over medium-high heat. Place the chopped sweet potatoes, carrots, apple, and onion in the pot. Stir and cook the apples and vegetables until the onions are translucent, about 10 minutes.
2. Stir the lentils, ginger, ground black pepper, salt, cumin, chili powder, paprika, and vegetable broth into the pot with the apple and vegetable mixture. Bring the soup to a boil over high heat, then reduce the heat to medium-low, cover, and simmer until the lentils and vegetables are soft, about 30 minutes.
3. Working in batches, pour the soup into a blender, filling the pitcher no more than halfway full. Hold down the lid of the blender with a folded kitchen towel, and carefully start the blender, using a few quick pulses to get the soup moving before leaving it on to puree. Puree in batches until smooth and pour into a clean pot. Alternately, you can use a stick blender and puree the soup right in the cooking pot.
4. Return the pureed soup to the cooking pot. Bring back to a simmer over medium-high heat, about 10 minutes. Add water as needed to thin the soup to your preferred consistency. Serve with yogurt for garnish.*

Nutrition Information (8 oz. serving): 110 calories, 4 g protein, 1 g fat, 5 g fiber
Nutritional Information (12 oz. serving): 220 calories, 9 g protein, 3 g fat, 5 g fiber

Make it a Meal:

What better way to eat bread with soup than by turning that bread into a grilled cheese? This grilled apple and cheese sandwich will make your childhood favorite feel gourmet.

Apple Cheddar Grilled Cheese

Recipe from iamafoodblog.com

Yield: 1 sandwich

Ingredients:

Butter, at room temperature

2 slices of bread of choice

1/2 cup shredded cheddar

Whole grain mustard, to taste

1/2 an apple, sliced thin

Directions:

Heat up a non-stick pan on medium-low heat. Butter one slice of bread and place in the pan butter-side down. Spread on some mustard to taste and top with half of the shredded cheddar and the sliced apple. Add the remaining cheddar on top of the apple slices, making sure to get to the edges. Butter the other slice of bread and place on top of the cheese, butter-side facing out. Cook slowly on medium-low heat until golden brown and toasty. Most of your cheese should be melted when it’s time to flip. Carefully flip your sandwich and continue grilling. The second side grills a bit faster, so turn the heat down to low and keep a close eye on it. When toasty brown, remove from the pan and enjoy hot!

Nutrition Information (1 sandwich): 352 calories, 10 g protein, 16 g fat, 4 g fiber