Orange You You’ll Learn About Carrots?

These vibrant roots are a fantastic source of carotenoids, the potent antioxidants responsible for giving carrots their orange color. Along with their beutiful hue, an abundance of carotenoids in one’s diet can help to decrease the risk of postmenopausal breast cancer, as well as, bladder, cervix, prostate, colon, larynx, and esophagueal cancer. Carrots can also aid in reducing the risks of kidney and ovarian cancers.
In addition to their cancer fighting abilities, the nutrients in carrots also prevent cardiovascular disease, help strengthen the immune system, and promote colon health.
Carrots contain other goodies, including calcium, potassium, magnesium, phosphorus, fiber, vitamin C, and an incredible amount of vitamin A.
Your Mom was correct when she said “carrots are good for your eyes”. They contain lutein and zeaxanthin, which work together to prevent macular degeneration and cataracts and promote overall eye health.
Diets low in carotenoids are linked to heart disease and various cancers, so make sure you eat at least 1 carrot each day and enjoy them year-round. Culinarily and nutritionally speaking, carrots are good for you whether they’re raw or cooked. In fact, cooking them helps to break down the tough fibers, making some of the nutrients more easily absorbed.

 

 

Tips:
-Precut baby carrots are made from whole carrots and, although convenient, they lose important nutrients during processing
-Remove carrot tops before storing them in the fridge, as the tops drain moisture from the roots and will cause the carrots to wilt.

-Buy organic; conventionally grown carrots frequently show high pesticide residues

 

 

 

Vegan Carrot and Zucchini Bread
2 1/2 cups flour

2 1/2 tsp baking soda
2 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp ginger
1/2 tsp salt
1 cup coconut oil
1 cup maple syrup
1/4 cup agave syrup
1 1/2 tsp vanilla extract
1 1/2 cups finely grated carrot
1/2 cup finely grated zucchini

– Grease and flour a 9″ x 5″ loaf pan.
– Mix together dry ingredients in smaller bowl.
– In larger bowl combine syrups with oil and vanilla, then add carrots and zucchini.
– Add the dry ingredients to the wet ingredients and stir until just mixed.
– Bake at 375 degrees until done (about 40 min)
– Let cool before removing from the pan

 

 

Pickled Carrots
1 ½ lb Carrots, peeled and halved lengthwise
3 Cloves
1/4 cup Honey
1 cup of White Vinegar
1 cup of Water
1 ½ Tbl Mustard Seed
3 sprigs Rosemary
1 Jalapeno, quartered
– In a saucepan, combine all ingredients except the jalapeno and bring to a boil
– Reduce heat and simmer for 5 minutes.
– Sanitize jars and fill with Carrots and 1/4 Jalapeno
-Pour liquid over the carrots and seal.
– Allow to cool upside down.
– Serve cold

 

GOING GREEN……has never been tastier!
If you ever watched Popeye (or just lived on planet Earth), then you already know that spinach will make you big and strong. Well, Spinach is good for you, but just how good is it?
Spinach has the highest concentrations of nutrients, fat burning compounds, vitamins and minerals to protect and heal the body. It contains a wide array of proteins, protective photo-chemicals and healthy bacteria. Spinach really is a nutritional powerhouse, containing large amounts of vitamins K, A, and C, folate, magnesium, calcium and iron.

 

The folate in spinach helps to lower the risk of dementia and cardiovascular disease, including heart disease and stroke. Folate also reduces the risk of colorectal, ovarian, and breast cancers and helps stop uncontrolled cell growth, one of the primary characteristics of all cancers.
Spinach contains a carotanoid that kills prostate cancer cells, and it also prevents the cells from multiplying. The vitamin C and beta-carotene in spinach help protect against colon cancer and aids in fighting inflammation, making them integral components in the prevention of dementia, especially in older adults.
Spinach is loaded with vitamin K (one cup of cooked spinach provides over 1,000% of the recommended daily amount!), which builds strong bones by helping absorb calcium.
Spinach is also rich in lutein, which protects against macular degeneration, eye disease, and it helps keep artery walls clear of cholesterol buildup.
Finally, there is the Popeye complex (well, that’s what I like to call it!)… Spinach helps to build cleaner muscles and tissues, aid your digestive system function and more effectively protect you against disease and illness.
Because fresh spinach is just so awesome, it should be a daily staple in your diet. Every grocery store, year round, no matter where you live, carries spinach. So you have NO excuses not to be adding some to your menu! You’d be hard pressed to find a more nutritionally and culinarily sound green. So do your body a favor and aim for a few ounces — raw, sauteed, or lightly steamed, every day.

Tips:
– Sneak it in… Add a handful of fresh spinach to your next fruit smoothie or juice. It’ll change the color but not the taste.

– Spinach is highly susceptible to pesticides, so stick to organic.

 

 

Spinach Quiche
1 Tbl Extra Virgin Olive Oil
3 cloves garlic, chopped
1 small onion, chopped
10 ounce spinach, Chopped
1 cup mushrooms, sliced
4 oz package feta cheese , crumbled
4 oz cheddar cheese, shredded
1 pie crust, deep dish, unbaked
2 eggs
3 egg whites
1 cup milk
salt and pepper to taste

1- Preheat oven to 375 degrees F
2- Saute garlic, onion, and mushrooms in evoo until lightly browned. Stir in spinach.
3- Place vegetables, feta and cheddar cheese in crust. Season with salt and pepper.
4- Whisk together eggs and milk. Pour into the pastry shell, allowing egg mixture to thoroughly combine with spinach mixture.
5- Bake in preheated oven for 40 – 50 minutes, until set in center. Allow to stand 10 minutes before serving.
6- Enjoy!

 

 

Creamed Spinach Stuffed Tomato
1 cup heavy cream
1 tablespoon extra-virgin olive oil
1/4 cup fennel, thinnly sliced
2 cloves garlic, finely chopped
Salt and freshly ground black pepper
1 lb baby spinach
2 Tbl parmesan cheese, grated
4 large beefsteak tomatoes
1- Saute fennel in evoo, add garlic, season with salt and pepper and saute until translucent.
2- Add spinach and heavy cream to the garlic and fennel and cook until spinach is wilted and add parmesan.
3- Preheat broiler.
4- Trim the tops off tomatoes and scoop out the seeds. Stuff tomatoes with creamed spinach broil to lightly brown.
5- Enjoy!

 

 

 

Onions may make you a bit weepy, and they do have a tendency for giving unkissable breath, but although onions have a bad reputation, they do pack a BIG nutritional wallop!

 

 

Onions are a Superfood containing super antioxidant power. They also contain Quercetin, a natural antihistamine that relieves airway inflammation, allergies, and hay fever. Along with the Quercetin, onions also contain large amounts of Vitamin C. These nutrients help the body to battle cold and flu symptoms. They also help fight osteo- and rheumatoid arthritic pain and swelling.
Onions contain potent cancer-fighting enzymes. Onion consumption has been linked with lowering the risk of prostate, stomach, and esophageal cancers and are shown to reduce mortality from coronary heart disease.
Onions are excellent for people who consume diets high in protein, fat, and sugar, as they help clean out arteries and impede the growth of viruses, yeasts, and other disease-causing agents. All of this because they are extremely rich in sulfur, antibiotic and antiviral properties. Onions also help lower blood pressure and cholesterol, and a peptide that helps to inhibit the loss of calcium and other bone minerals.
With all of the health benefits onions provide, you should follow the “one a day, keeps the doctor away” rule. However, if that’s too many tears for you, add a few onions to your grocery list and try to eat a little bit every day. The best varieties are are shallots and yellow onions, but all are extremely good for you. Raw onions provide the most optimal nutrition, but they’re still great when they’re lightly cooked.

Tips:

-Choose rounder onions when possible. The spherical shape leads to better sulfur distribution… ie, less tears

– Onions should be stored at room temperature.

 

 

French Onion Soup
3 large Sweet Onions, sliced

2 large Red Onions, sliced
3 cloves Garlic, sliced
3 Tbls Butter
1 Bay Leaf
1 fresh Thyme Sprig
1 cup Red Wine
1 cup Calvados
3 cups Beef Broth
1 loaf Pumpernickel Bread, thick slices
To Taste Kosher Salt and Black Pepper
1 cup Fontina Cheese

-Melt the butter in a large pot. Add the onions, garlic, bay leaf, and thyme, and cook until the onions are soft and caramelized.
-Add the wine and calvados and simmer until the the onions are almost dry, about 5 minutes.
-Discard the bay leaves and thyme sprigs. Add the beef broth, bring the soup back to a simmer. Season with salt and pepper.
-Sprinkle the thick slices of bread with Fontina and broil until bubbly and golden brown.
-Ladle the soup in bowls and float several of the Gruyere croutons on top.

 

 

Onion Tart
1 sheet Pastry Dough
1 Onion, sliced
1 Red Onion, sliced
1 Tbl Olive Oil
10 ounces soft goat cheese
1/4 cup sour cream
1 large eggs
1/2 tsp fresh thyme leaves

– Cook thinly slice onions in a large skillet with salt to taste in oil.
– Preheat oven to 375°F.
– On a lightly floured surface roll out dough rectangle into a 16 x 6-inch rectangle and fit it into a 13 1/2 x 4
x 1-inch tart pan with a removable fluted rim. Prick bottom of shell in several places with a fork.
– Bake shells in middle of oven 10 minutes.
– While shells are baking, whisk together goat cheese, sour cream, and egg until smooth
– Spread cheese mix on pastry and cover evenly with onions
– Sprinkle with thyme bake tarts in middle of oven 10 minutes, or until puffed and golden.