What are Carotenoids?
Carotenoids are what give our fruits and vegetables their beautiful, bright pigment. Carotenoids are found in the majority of fruits and vegetables, especially green, orange, yellow, and red colored produce. Examples include bell peppers, carrots, spinach, tomatoes, yellow corn, cantaloupe, watermelon, and many more! Typically, a good rule of thumb is the darker and brighter the color, the more packed it is with nutrients and carotenoids!
Health Benefits
Besides their beautiful assortment of color, carotenoids have many important health benefits. Carotenoids can help protect the human body from heart, eye, and bone diseases, as well as certain cancers. Foods high in carotenoids are also higher in vitamins and minerals, which are essential for healthy body function.
Quick Tips for Increasing Carotenoid (Fruit and Veggie) Intake
- Switch it up! Try cooking your favorite veggie in a new way such as roasting, steaming, sautéing, or grilling.
- Freeze your leftover greens and fruit to add to a smoothie later.
- Go to your local farmer’s market or start your own garden.
- Dip them! Try hummus, guacamole, or greek yogurt.
- Cut up fruits and veggies at the beginning of the week to pack in your lunches.
- Keep it fresh! Find a fruit or a vegetable you are not as familiar with and experiment!
- Make it fun for kids. Create different shapes or faces out of your produce. Better yet, let them help you prepare it!
- Start small! Aim for just one more serving of fruits or veggies per day.
Cooking with Carotenoids
Putting it all Together
Carotenoids are absorbed better when paired with a fat. Aim for healthier fats like nuts, seeds, peanut butter, avocados, and oils such as vegetable, olive, or canola. Try sautéing your vegetables in oil, adding oil-based dressings to your salad, or adding ¼ avocado to your meal. Below are two recipes that are not only delicious but also nutritious! They are high in carotenoids and are paired with a healthy fat!
Spicy Black Bean Soup
Yield: 2 quarts
Ingredients:
1 Tbsp. olive oil
1 onion, chopped
1 medium bell pepper, chopped
1 jalapeño, finely minced
3 garlic cloves, minced
1 3/4 cups black beans, cooked
4 1/2 cup vegetable broth
16 ounces diced tomatoes
4 ounces Anaheim peppers
1 1/2 cups frozen corn
1/4 cup cilantro
Directions: Heat oil in a stockpot. Sauté onion and all peppers in oil until tender. Add garlic and cook 1 minute longer. Stir in beans, broth, tomatoes, and chopped green chilies. Bring to a boil. Reduce heat; simmer uncovered for 20 minutes. Add corn and cook 5 minutes. Add cilantro and cook 5 more minutes. At this point, if you need more liquid, add additional more broth. Remove from heat.
Nutrition Information (per 8 oz. serving): 100 calories, 4 g protein, 1.5 g fat, 5 g fiber
Make it a Meal
Loaded Quesadilla
Ingredients:
2 medium-size tortillas (6- 8 inch)½ cup of your favorite cheese
2 tbsp onion chopped
¼ cup bell pepper chopped
2 tsp olive oil
¼ cup black beans rinsed
½ avocado
½ tsp taco seasoning or cumin for more flavor (optional)
Directions: Heat 2 tsp olive oil in a medium-sized pan. Add chopped bell peppers and onions.
Saute' on medium to high heat for 2-3 minutes. Add rinsed black beans and taco seasoning or cumin
(if you like extra spice). Heat for 1 minute or until warm. Put in a bowl and set aside. Spray the pan you previously
used to saute onions and peppers. Place a tortilla in the pan. Sprinkle half the cheese onto the tortilla.
Add avocado, and bean, onion, and pepper mixture. Sprinkle the remaining cheese. Place another tortilla on top.
Cook for 1-2 minutes on each side over low to medium heat or until cheese is melted. Place on a plate and slice
into 4-6 strips. Dip in soup, salsa, or just eat it on its own!
(if you like extra spice). Heat for 1 minute or until warm. Put in a bowl and set aside. Spray the pan you previously
used to saute onions and peppers. Place a tortilla in the pan. Sprinkle half the cheese onto the tortilla.
Add avocado, and bean, onion, and pepper mixture. Sprinkle the remaining cheese. Place another tortilla on top.
Cook for 1-2 minutes on each side over low to medium heat or until cheese is melted. Place on a plate and slice
into 4-6 strips. Dip in soup, salsa, or just eat it on its own!
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