beta carotene – Page 2

Apricot

Apricots are a seasonal stone fruit that arrives in grocery markets during the summer months.

Apricots are a good source of copper, calcium, magnesium, potassium, folic acid, vitamin C, beta carotene and iron. Apricots contain 17 calories per whole fruit. Dried apricots are also nutritious, but often contain added sugar and preservatives and like most dried fruits are more likely to be overeaten than the fresh fruit.

Look for apricots that are deep orange and slightly soft. Yellowish, hard apricots were likely picked too soon and will not be as flavorful or nutritious as tree-ripened fruits.

Apricots are delicious as a snack, but also make nice additions to salads and grain dishes.

Try these apricot recipes:
Apricot Yogurt Parfaits
Brown Rice Apricot Pilaf
Baked Apricots with Honey
Black Bean & Apricot Salad

Apple

Most grocery markets carry several types of apples year round, including red, green and sometimes yellow varieties. Some apple varieties are preferred for cooking, while others are perfect for eating raw. If you have access to freshly-picked apples from an orchard or farmer’s market, you’ll find the taste and texture to be quite different than grocery store apples.

A medium-size apple contains approximately 100 calories. Apples are a good source of fiber, calcium, magnesium, phosphorus, beta-carotene, pectin and vitamin C.

Apples are a healthy and refreshing snack and are an easy addition to both fruit and green salads and oatmeal and other grains.

Try these Apple recipes:
Classic Applesauce
Baked Apples & Cinnamon
Apple Delight Smoothie
Quinoa & Apple Salad with Curry Dressing
Apple Walnut Salad
Apple Cinnamon Pancakes

Asparagus

An abundance of fresh asparagus at local markets signals the arrival of spring! Asparagus is high in nutrients and fiber, but low in calories.

One cup (180g) of cooked asparagus contains only 40 calories and zero fat. Asparagus is a good source of fiber, potassium, folic acid, beta-carotene, vitamin C and vitamin K.

Wrap asparagus ends in a damp paper towel and store in refrigerator to maintain crispness. Consume fresh asparagus within 2 days of purchase for best quality. To prepare asparagus snap off and discard the hard dry end of each stalk. Lightly steam or stir fry in broth or oil until stalks turn bright green and are slightly tender. Don’t overcook. Asparagus is especially satisfying when grilled or roasted with some combination of oil, lemon, garlic and herbs.

Try these asparagus recipes:
Roasted Garlic Asparagus
Asparagus & Lemon Risotto
Spring Asparagus Pizza
Asparagus Cashew Stir Fry
Asparagus Frittata
More Asparagus Recipes

Cabbage

Not only is cabbage a nutrition powerhouse, it’s also inexpensive, stores well and is delicious raw, cooked and pickled.

Cabbage comes in a variety of colors (white, green and purple) and texture ranges from smooth to curly. Cabbage makes an excellent addition to soups and is perfect for summer salads since its sturdy texture holds up to heat and dressings much better than lettuce.

Cabbage is a good source of calcium, magnesium, potassium, phosphorous, beta-carotene, folic acid, iodine and vitamins C, E and K. One cup of shredded raw cabbage contains approximately 20 calories.

Try these cabbage recipes:
Citrusy Cabbage Slaw
Ginger & Dill Coleslaw
Spicy Stir-Fried Cabbage
Roasted Cabbage Wedges
Vegetarian Cabbage Rolls
Crunchy Asian Ramen Salad

Broccoli

Broccoli is a versatile, readily available and long lasting enough to still be in good shape towards the end of your grocery week.

Broccoli is low calorie and packed with nutrition, but unfortunately broccoli is often smothered in cheese and cream, resulting in a high fat, high calorie dish. Better ways to enjoy broccoli, include raw in salads, steamed with herbs and lemon, or stir fried in broth or a small amount of oil. Broccoli can even be grilled or used to top pizzas.

Broccoli is a good source of calcium, chromium, magnesium, phosphorus, beta-carotene, folic acid and vitamins B3, B5 and C. One cup of chopped raw broccoli contains approximately 35 calories.

Try this broccoli recipes:
Broccoli Slaw with Cranberry Orange Dressing
Roasted Broccoli and Walnuts
Curried Broccoli Couscous
Lemony Braised Broccoli
Tofu and Broccoli Stir Fry