Tag Archives: vitamins and minerals

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!

dynamic eggs

14 Jan

photo-2Eggs are a versatile protein. Whether they are poached, scrambled, fried or served sunny-side up, over-easy, hard or soft-boiled or transformed into an omelette, eggs will never let you down.

They contain a plethora of vitamins and minerals such as vitamins A, B, D, E along with calcium, iron, phosphorous, zinc, selenium, folic acid, omega 3’s, and choline.

Not only are these gems packed with nutrition, and are a dynamic addition to your diet, they make a great base for adding in lots of worthy veggies that are currently sitting in your fridge, ripe for some attention.

Here’s a recipe that we welcome you to adjust based on the contents of your fridge:

Scrambled eggs with swiss chard and red onion – variations are endless!

Serves 1-2

Ingredients:

  • 2 eggs
  • 1-2 medium swiss chard leaves
  • 1/3 of a medium red onion
  • 1/2 tablespoon olive oil
  • sprinkle of sea salt + crack of pepper

Directions:

Rinse swiss chard. Remove stems from swiss chard leaves. Chop up stems into 1 inch pieces, and separate from leaves. Roll up swiss chard and cut into thin slices. Dice red onion into uniform pieces. Crack eggs into bowl and whisk until mixed thoroughly.

Heat olive oil in a pan. Add onions, let sauté until soft. Then add swiss chard stems, mixing until they have become softer. Add leaves, and mix until they have wilted, but aren’t too soft. Pour eggs over, and scramble until eggs are still soft, but not dry.

Plate then add some salt + pepper, then dig in!

Depending on what you like, you can add hot sauce, cheese, avocado. Eat alongside toasted bread, or on it’s own. Delight in the flavors and textures, and get ready for a beautiful day ahead!

What does your ideal scramble look like?