Tag Archives: vitamin A

zesty grated carrot salad

4 Mar

photo-11It’s easy to see a carrot and think, “oh what a great snack!” but what about seeing a carrot and thinking, “oh the endless possibilities!”

Carrots are an incredible root vegetable filled with vitamins and minerals that make it one of our favorite vegetables to cook with.

At lunch, our students eat them roasted with olive oil, glazed with honey, raw with a dip, baked into carrot cake, paired with celery and onions for a mirepoix, or pureed into soups.

We all know that carrots are great for our eyes due to their beta-carotene and vitamin A content, but they also benefit our skin, hair, digestion and blood.

With their sweet flavor, beautiful color and myriad of health benefits, who could ask for anything more?

Here’s a fun way to incorporate more carrots into your day. If you make this recipe the old fashioned way, you will even get a small workout!

Serves 2

Ingredients:

  • 2 medium carrots
  • 2 lemon wedges
  • 2 tsp olive oil
  • 1 clementine or 2 orange wedges (optional)

Directions:

1. Wash your carrots.

2. Prep your lemon and clementine/orange, cut into wedges.

3. Grate carrot by hand on larger grater opening. Divide carrot shreds evenly into two bowls.

4. Dress your carrots by squeezing 1 lemon wedge per bowl (and 1/2 clementine or 1 orange wedge). Top with 1 tsp of olive oil.

5. Mix it all up, and dig in!

Easy watermelon gazpacho

15 Aug

Most watermelons are large in size, and in turn, yield high volumes of  delicious flavor, natural sugar, lycopene, vitamins C + A, and water content through the roof (~92%)!

Did you know that watermelons are extremely nutrient dense? A food that is nutrient dense is one that contains a large amount of nutrients relative to calories. In order for us to stay healthy and vibrant, it’s crucial for us to consume nutrient dense foods, drink plenty of water, and get exercise.

While fresh watermelon is amazing, and watermelon salads are fantastic too, watermelon soup is pretty spectacular too, and takes no time. Try transforming your melon into a refreshing summer gazpacho!

Makes 6 servings, recipe adapted from Eating Well

Ingredients:

  • 8 cups diced watermelon
  • 1 medium cucumber, peeled
  • 1 red bell pepper, diced
  • 1/4 cup chopped basil
  • 1/4 cup chopped parsley
  • 3 tablespoons red wine vinegar
  • 2 tablespoons chopped shallot
  • 2 tablespoons olive oil
  • 3/4 tablespoon salt

Directions: 

Mix all of your ingredients into a large bowl. Puree 3 cups at a time, transferring the pureed mixture into a separate bowl. Puree the remainder, and set aside some unprocessed ingredients to add at the end for a heartier texture. Serve at room temperature, or if it’s a super hot day, chill in the fridge for 1 hour or so.

homage to herbs

18 Jun

1224527043_e132d2f026Herbs are a delicious and nutritious way to add flavor to lots of dishes. They taste magical in various outlets; omelets, spritzers, on all sorts of meats, seafood, tofu, in ice cream, vegetables, pasta sauce, salad dressings, marinades and rubs, and in creative desserts.

As wonderful as they are as accompaniments to many dishes, have you considered using them to make an herb salad, containing only herbs?  Yes, it can be done, and the results will leave your taste buds as happy as ever!

Ingredients:

  • 1 bunch of the following herbs: parsley, basil, chives, taragon, dill
  • 1/4 cup white wine or cider vinegar
  • 1/2 cup extra virgin olive oil
  • 2 teaspoon dijon mustard
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper

Directions:

Wash all herbs in cold water and pat dry. Tear off the leaves and combine in a large bowl. Cut chives into 1/2 inch pieces and add to the rest of the herbs. To make the vinaigrette, mix the mustard, vinegar, salt and pepper together, then slowly whisk in the olive oil until the mixture gets thick. Toss the salad with enough dressing to lightly coat each leaf. It is also fun, and pretty to add edible flowers (like nasturtiums) as a garnish, or serve as is.

Herbs not only taste great, but are also packed with important nutrients. We used the following herbs in our salad:

  • Parsley: Derives its name from the greek word for “rock celery,” parsley is packed with vitamins B, A, C, K, E, magnesium, iron, calcium, potassium.
  • Basil: Prized in many cultures as the “holy herb,” basil is a great source of vitamins A + C, magnesium, iron, calcium, potassium.
  • Chives: Containing the most vitamin A of all of their allium family members, chives are rich in vitamins K, C, B and minerals such as copper, iron, manganese, zinc and calcium.
  • Tarragon: Used to treat toothaches in Ancient Greece, tarragon is full of vitamins A, B, C, potassium, magnesium, copper, iron and zinc.
  • Dill: Native to Southern Russia, this fernlike herb is a great source of calcium, iron, magnesium and vitamin A.
Photo courtesy of Denise Defreyne

mulberry madness

6 Jun

As a pedestrian it’s easy to overlook many details of street life, especially while texting, finishing off that last paragraph in your book, holding a coffee cup, a bag and trying to cross the street without bumping into people, or moving vehicles all at once. If we took a moment to put down our phones, books, beverages and become more present on the street we are bound to see many beautiful scenes unfold before our own eyes.

Mulberry trees are abundant in our environs, and you have probably seen them. They are those big green trees with black berries that fall easily onto the pavement. They get smashed really fast by pedestrians, and most dogs that walk by sniff them as though they were a treat. These trees grow well in New York City since they thrive in poor growing conditions, as they are strong and resilient just like us New Yorkers.

You know a mulberry fruit is ripe when it has turned black like a blackberry. Harvesting techniques vary but you can help yourself by removing berries with your hands (warning: they stain and actually make for a great natural dye), the stem is indeed edible, just make sure to give them a good rinse before eating. These berries have countless health benefits and contain resveratrol (found in red grapes, goji berries), vitamins C, A, E, K, iron, potassium, magnesium. Not so bad for a New York City street tree!

Rice paper spring rolls, refreshing and yum

9 Apr

Looking for a new favorite lunch or snack?  Look no further!  We have created a tasty spring roll that is full of omega 3, fiber and vitamins A, K and C.  Try this recipe out for a delicious surprise:

Ingredients:

  • Rice paper
  • Lettuce
  • Cilantro
  • Carrot sticks
  • Olives
  • Canned salmon, tuna or sardines

Directions:

Dip the rice paper in hot water for 15 seconds, or until soft. Chop up cilantro, lettuce, carrots, olives, and smash up the fish. Place a bit of cilantro, lettuce, carrots, olives and fish in the middle of each piece of rice paper. Fold as depicted in our step by step photos, and enjoy!