Seasonal Eats: Carrots

standard March 14, 2016 Leave a response

March is all about carrots! These veggie staples are often taken for granted, the hidden flavor gem in many soups, stews, salads, and broths. But they are also stars in their own right, full of vitamins, minerals, and crunchy, satisfying goodness.

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Nutrition:

In a single 52 calorie cup, carrots contain 12 grams of carbohydrates, 1 gram of protein, and zero fat. With minimal sodium and sugars, they also contain a whopping 428% DV of vitamin A, 21% DV of vitamin K, 14% DV of fiber, and 12% DV of potassium, among with significant amounts of numerous other vitamins and minerals. ¹

Benefits:

Thanks to the heavy dose of vitamins A and K, carrots are ideal for promoting healthy vision. Their phytochemical composition may also play a role in cancer prevention, blood sugar regulation, and supporting proper immune function. The presence of both soluble and insoluble fiber aids in digestive health and supporting healthy gut bacteria. Found in a wide range of colors from red to orange to purple, carrots can provide both visual appeal and nutritional benefit to any dish.

Recipes:

Give carrots a new spin with one of these creative and flavor filled recipes:

 

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Sources:
1 USDA. Carrots, raw. National Nutrient Database for Standard Reference.  https://ndb.nal.usda.gov/ndb/foods/show/2901?manu=&fgcd=

Weekly Menu: Spring Simplicity

standard March 7, 2016 Leave a response

March means Spring is around the corner! And in my attempt to continue to focus on my CSA deliveries as the center of my menu planning, this week’s menu is centered around last week’s colorful box.

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Ingredients

Recipes

Prep

  1. Make simple kale salad for the week by massaging avocado, lemon juice, and salt into shredded kale leaves.
  2. Cook a grain and a protein for the week. I have adzuki beans, tofu, and brown rice to go through before some spring pantry cleaning.
  3. Peel and chop all veggies for the week.

Plan

Dinners:

  • Monday: Shepherd’s pie and kale salad
  • Tuesday: Cauliflower fried rice
  • Wednesday: Veggie wraps with tofu
  • Thursday: Gingered carrot bisque and cauliflower fried rice
  • Friday:  Veggie wraps with gingered carrot bisque

Lunches: Leftovers or kale salad with tofu or beans.

Breakfasts: Smoothies to sneak in and use up more veggies.

Have a delicious and simple Spring week!

 

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Tropical Orange Goodness Smoothie

standard April 29, 2015 Leave a response

It’s already heating up in Texas, and I am pretty sure I’d rather just live on the beach in St. Thomas forever. Coming home to this sweet, citrus smoothie brings back all the relaxing, tropical goodness of the sand and sun. A perfect glass of summery goodness on any sweltering day!

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Tropical Orange Goodness Smoothie

Serves 1.

Ingredients:

  • 2 carrots
  • 1/2 c frozen strawberries
  • 1/2 c frozen mango
  • 1/2 c orange juice
  • 1/2 c coconut water
  • 2 T unsweetened coconut flakes

Steps:

  1. Add ingredients in order to a high-speed blender. Combine until smooth.

Nutrition:

Per serving: 288 kcal, 48 g carbs, 11 g fat, 3 g protein, 97 mg sodium, 31 g sugar

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