Among the most nutritious are carrots, orange peppers, sweet potatoes, and winter squashes, including pumpkin
These vegetables, exemplified by their vibrant color, are good sources of vitamin C, folic acid and other B vitamins, potassium, fiber, vitamin A, and carotenoids. Due to their fiber content, these vegetables are quite satiating. And the vitamin A is important for healthy skin, nails, and hair.
Orange vegetables are excellent sources of alpha-carotenoids, lutein, and most notably, beta-carotene. Beta-carotene and its family of carotenoids have anticancer functions and strengthen the immune system. Dietary beta-carotene is associated with a reduced risk of breast, ovarian, uterine, cervical, lung, colorectal, and prostate cancer.
Simple and delicious – these vegetables are great oven roasted. Eat these vegetables regularly – if not daily, several times a week. Foods rich in beta-carotene are more easily absorbed when cooked, juiced, or blended. Cooking and processing helps break down their tough cellular walls and make the beta-carotene more available to the body's tissues. To discuss a few...
Pumpkins - Not only a decorative item, but also an exceptional source of carotenoids and dietary fiber. Note: I'm not referring to pumpkin spice latte's here, rather actual pumpkin. The most common pumpkins used for culinary purposes are the sugar pumpkin and Jack Be Littles. Pumpkins with the best flavor typically have stems that are firm, full, and corky.
Sweet potatoes - One medium-sized sweet potato has more beta-carotene than a large raw carrot, plus a healthy dose of vitamin C, folic acid, other B vitamins, and dietary fiber. All this for only 120 calories, great taste, and low cost makes sweet potatoes a nutritional bargain.
Carrots - So versatile; can be raw, cooked, prepared in a beverage, soup, salad, snack, side dish, entree, or dessert. And rich in beta-carotene, vitamin A, and dietary fiber too.
* A portion of text was excerpted from The Feminine Feast, by Maria Cianci and Natalie Ledesma.
Black Bean Pumpkin Soup
A flavorful, nourishing fall soup! Seriously, you want to try this recipe.
Ingredients:
1 lg red onion, chopped (2 1/2 cups raw)
4-5 lg cloves garlic, minced
1 tbsp extra-virgin olive oil
1 tbsp + 2 tsp ground cumin
1/2 tsp cinnamon
1/4 tsp cayenne pepper
2 15-oz cans chicken or vegetable broth
2 cups cooked mashed pumpkin or other dark orange squash
1 16-oz can diced tomatoes (with juice)
3 15.5 oz cans black beans
1/4 cup sherry
2 tbsp seasoned rice vinegar (or apple cider vinegar)
Directions:
Chop onion and sauté in olive oil until wilted. While onions are cooking, add the garlic, cumin, cinnamon, and cayenne pepper. When the onions are barely golden brown, add the broth, cooked squash, tomatoes, black beans, sherry, and vinegar. Bring back to a boil, turn heat down, and simmer for about 15 minutes. Puree in a blender or food processor.
Makes 12 cups.
This hearty fall soup featuring pumpkin makes it very rich in protective carotenoids. The beans add a considerable amount of fiber, so it’s quite satiating. You’ll enjoy the unusually satisfying blend of spices – yum!
Recipe adapted from the Women’s Healthy Eating & Living (WHEL) Study at the University of California, San Diego (UCSD). Developed by Vicky Newman, MS, RD, WHEL Study Nutrition Coordinator.
Simple Sweet Potato Pancakes
Ingredients:
1/2 cup sweet potato, cooked (could also use frozen or canned)
2 eggs
1/2 tsp cinnamon
Spritz of avocado or coconut oil
Directions:
Blend or whisk ingredients together in a bowl. Heat grill or pan on medium heat. Spritz cooking surface with oil. Use a 1/4 cup measuring cup to place the mix on the cooking surface. Cook until bubbling and then flip as you would cook a pancake. Serve with almond butter. Yum!
Makes 4 4 1/2" pancakes.
Fiery Carrot Avocado Soup
From the kitchen of Café Gratitude
Ingredients:
2 cups carrot juice
1 large avocado (save a bit for the garnish)
1 Tbsp + 1 tsp minced ginger
1 Tbsp + 1 tsp lemon juice
½ jalapeño pepper
½ tsp chopped garlic
1/4 tsp cayenne pepper
5 mint leaves
15 large basil leaves
1 Tbsp + 1 tsp olive oil
Directions:
Place all ingredients in blender. Purée until smooth. Taste and adjust seasonings if necessary. Pour into 3 or 4 bowls and garnish with a mint leaf or a thin slice of avocado.
Makes 3 cups, serves 3-4.
Roasted Butternut Squash Soup
Recipe adapted from www.evolvingtable.com
Ingredients:
1 large butternut squash, cut in half, seeds removed
Spritz of olive oil
Pinch of salt
For the Soup:
1 tbsp olive oil
1 medium or large onion, finely chopped
3 cloves garlic, minced
1 ¼ tsp ginger, minced
¾ tsp sea salt
¼ tsp cinnamon
Pinch cayenne pepper
15 oz coconut milk, canned
1-2 cups vegetable broth
Directions:
Preheat oven to 425 degrees F.
Spritz olive oil and sprinkle a pinch of salt on the inside of both halves of the butternut squash.
Place squash face-down on a large baking sheet lined with parchment paper. Bake in preheated oven for 40-50 minutes, or until squash is tender.
For the Soup:
In a medium saucepan or pot, combine the olive oil and onion. Sautè over medium heat for 3-4 minutes.
Add garlic and ginger. Continue cooking over medium heat for 1-2 minutes.
Lastly, add salt, cayenne, cinnamon, coconut milk, and broth. Stir to combine ingredients. Cover skillet with a lid, reduce heat to low, and let ingredients simmer for 5 minutes.
Once squash is done cooking, remove as much flesh as you can and discard the skin.
Add all of the squash and coconut milk mixture to a Vitamix or other high-speed blender. Puree until smooth and serve.
Wow, it's hard to believe it's already October. Wishing you all a happy and healthful fall!
Be well,
Natalie