Moroccan Carrot Salad
Completely unprocessed and unrefined, whole fruits and vegetables offer vitamins in a form your body uses best. In fact, no supplement manufacturer has been able to replicate the way nature’s bounty preserves and delivers these nutrients. Here are 20 recipes that are packed with vitamins A, B, C, D, E, and K. The best part: They’re delicious too.
Carrots can do more than help eyesight. They are a key distributor of vitamin A, which plays an important role in our ability to guard against colds and flus — and possibly helps to prevent cancer.
Moroccan Carrot Salad
Ingredients
4 large carrots, grated
1 tablespoon olive oil
1 tablespoon lemon juice
1 tablespoon honey
1 teaspoon ground cumin
1 teaspoon ground cinnamon
1 teaspoon paprika
1/2 teaspoon ground coriander
Salt and pepper to taste
2 tablespoons fresh parsley, chopped
1 tablespoon toasted sesame seeds
Directions
- In a large bowl, combine the grated carrots and fresh parsley.
- In a separate small bowl, whisk together the olive oil, lemon juice, honey, cumin, cinnamon, paprika, coriander, salt, and pepper until smooth.
- Pour the dressing over the grated carrots and toss to coat evenly.
- Sprinkle with toasted sesame seeds before serving for a bit of crunch and extra flavor.
- Serve chilled or at room temperature.
Notes
- Nutrition Facts (per serving):
Calories: 100 kcal Fat: 4 g Saturated fat: 0.5 g Cholesterol: 0 mg Carbohydrates: 15 g Protein: 1 g Sodium: 75 mg Fiber: 3 g Sugar: 9 g
Roasted Sweet Potato Soup
Vitamin A (found here in sweet potatoes) also maintains your respiratory, intestinal, and urinary tracts, and helps the skin and mucous membranes function as barriers to keep nasty viruses and bacteria from entering your body.
Roasted Sweet Potato Soup
Ingredients
4 medium sweet potatoes, peeled and cubed
1 tablespoon olive oil
1 large onion, chopped
2 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon smoked paprika
1/2 teaspoon ground cinnamon
4 cups vegetable broth
1 cup coconut milk
Salt and pepper to taste
Fresh cilantro, for garnish
Directions
- Preheat the oven to 400°F (200°C). Toss the sweet potatoes with olive oil, salt, and pepper. Spread them on a baking sheet and roast for 25-30 minutes, until soft and slightly caramelized.
- In a large pot, sauté the onion and garlic until soft and translucent.
- Add the roasted sweet potatoes, cumin, smoked paprika, and cinnamon to the pot and stir for 1-2 minutes until fragrant.
- Pour in the vegetable broth, bring to a boil, then lower the heat and simmer for 10 minutes.
- Blend the soup using an immersion blender or in batches until smooth. Stir in the coconut milk and adjust the seasoning with salt and pepper.
- Serve hot, garnished with fresh cilantro.
Notes
- Nutrition Facts (per serving):
Calories: 250 kcal Fat: 10 g Saturated fat: 6 g Cholesterol: 0 mg Carbohydrates: 38 g Protein: 3 g Sodium: 400 mg Fiber: 6 g Sugar: 10 g
Ranchero Frittata
Vitamin A, found in these eggs, is also crucial for promoting healthy eyesight.
Ranchero Frittata
Ingredients
8 large eggs
1/2 cup milk
1 onion, diced
1 red bell pepper, diced
1 jalapeño, minced
1 cup black beans, rinsed and drained
1/2 cup shredded cheddar cheese
1 teaspoon ground cumin
1 teaspoon smoked paprika
1 tablespoon olive oil
Salt and pepper to taste
Fresh cilantro, for garnish
Salsa, for serving (optional)
Directions
- Preheat your oven to 375°F (190°C).
- In a large bowl, whisk together the eggs, milk, cumin, smoked paprika, salt, and pepper until well combined.
- Heat the olive oil in an oven-safe skillet over medium heat. Add the onion, bell pepper, and jalapeño, and cook for 5-7 minutes until the vegetables are softened.
- Stir in the black beans and cook for an additional 2 minutes.
- Pour the egg mixture over the vegetables, and sprinkle the cheddar cheese evenly on top. Let it cook for 2-3 minutes until the edges start to set.
- Transfer the skillet to the oven and bake for 15-20 minutes until the frittata is fully set and lightly golden on top.
- Garnish with fresh cilantro and serve with your favorite salsa if desired.
Notes
- Nutrition Facts (per serving):
Calories: 250 kcal Fat: 15 g Saturated fat: 6 g Cholesterol: 300 mg Carbohydrates: 10 g Protein: 18 g Sodium: 350 mg Fiber: 3 g Sugar: 3 g
Hearty Garlic Greens
More great sources of vitamin A include apricots, cantaloupe, carrots, cheese, collards, eggs, kale, mangoes, milk, sweet potatoes, spinach, and Swiss chard.
Hearty Garlic Greens
Ingredients
1 tablespoon olive oil
4 cups kale or spinach, chopped
4 garlic cloves, minced
1 teaspoon red pepper flakes (optional)
1/2 lemon, juiced
Salt and pepper to taste
1/4 cup vegetable broth (optional for softer greens)
Directions
- Heat the olive oil in a large skillet over medium heat.
- Add the minced garlic and cook for 1-2 minutes until fragrant but not browned.
- Add the chopped greens (kale or spinach) to the skillet. Sauté for 3-5 minutes, stirring occasionally, until wilted.
- If you prefer softer greens, add the vegetable broth and cook for another 3-4 minutes until the greens are tender.
- Season with salt, pepper, and red pepper flakes (if using), then squeeze lemon juice over the top for a fresh, tangy finish.
- Serve warm as a side dish to complement your main course.
Notes
- Nutrition Facts (per serving):
Calories: 100 kcal Fat: 5 g Saturated fat: 0.5 g Cholesterol: 0 mg Carbohydrates: 10 g Protein: 3 g Sodium: 150 mg Fiber: 3 g Sugar: 1 g
Roasted Asparagus and Eggs
The B-vitamin family, found in asparagus, helps your body transform food to energy.
Roasted Asparagus and Eggs
Ingredients
1 bunch asparagus, trimmed
4 large eggs
1 tablespoon olive oil
1/2 teaspoon garlic powder
Salt and pepper to taste
1/4 teaspoon red pepper flakes (optional)
1 tablespoon fresh parsley, chopped (for garnish)
Directions
- Preheat the oven to 400°F (200°C).
- Place the asparagus on a baking sheet, drizzle with olive oil, and sprinkle with garlic powder, salt, pepper, and red pepper flakes (if using). Toss to coat evenly.
- Roast the asparagus for 12-15 minutes, until tender and slightly crispy.
- While the asparagus is roasting, cook the eggs to your preference: fried, poached, or soft-boiled.
- Once the asparagus is done, plate it and top with the eggs. Sprinkle with fresh parsley for a burst of flavor and garnish.
- Serve immediately and enjoy!
Notes
- Nutrition Facts (per serving):
Calories: 200 kcal Fat: 14 g Saturated fat: 3.5 g Cholesterol: 370 mg Carbohydrates: 6 g Protein: 12 g Sodium: 150 mg Fiber: 3 g Sugar: 2 g
Quinoa, Corn, and Avocado Salad
Avocados and corn are great sources of the B-vitamin family, which includes folate — a known protector against certain birth defects (for pregnant women). Together with B6 and B12, folate may also guard against heart disease by reducing levels of homocysteine in your blood.
Quinoa, Corn, and Avocado Salad
Ingredients
1 cup quinoa, rinsed
1 1/2 cups water
1 cup cooked corn kernels (fresh or frozen)
1 ripe avocado, diced
1/4 cup red onion, finely chopped
1/4 cup cilantro, chopped
1 tablespoon olive oil
1 tablespoon lime juice
Salt and pepper to tast
Directions
- In a medium pot, bring quinoa and water to a boil. Reduce the heat to low, cover, and simmer for 15 minutes, or until the quinoa is tender and the water is absorbed. Fluff with a fork and let it cool.
- In a large bowl, combine the cooled quinoa, corn kernels, diced avocado, red onion, and cilantro.
- In a small bowl, whisk together the olive oil, lime juice, salt, and pepper.
- Drizzle the dressing over the quinoa mixture and toss gently to combine.
- Serve chilled or at room temperature, garnished with extra cilantro if desired.
Notes
- Nutrition Facts (per serving):
Calories: 300 kcal Fat: 14 g Saturated fat: 2 g Cholesterol: 0 mg Carbohydrates: 38 g Protein: 7 g Sodium: 150 mg Fiber: 7 g Sugar: 3 g
Pork Tenderloin with Blueberry Chutney
Pork is a great source of the B-vitamin family, which includes a chemically related family of nutrients that work as a team, include thiamin, niacin, riboflavin, pantothenic acid, B6, biotin, folate, and B12.
Pork Tenderloin with Blueberry Chutney
Ingredients
1 pork tenderloin (about 1 pound)
1 tablespoon olive oil
Salt and pepper to taste
1 cup fresh or frozen blueberries
1/4 cup red onion, finely chopped
2 tablespoons apple cider vinegar
2 tablespoons brown sugar
1/4 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon red pepper flakes (optional)
1 tablespoon fresh mint, chopped (for garnish)
Directions
- reheat the oven to 400°F (200°C). Season the pork tenderloin with salt and pepper.
- Heat the olive oil in an oven-safe skillet over medium-high heat. Sear the pork for 2-3 minutes on each side until browned.
- Transfer the skillet to the oven and roast for 15-20 minutes, or until the internal temperature reaches 145°F (63°C). Let the pork rest for 5 minutes before slicing.
- While the pork is roasting, prepare the blueberry chutney: In a small saucepan, combine the blueberries, red onion, apple cider vinegar, brown sugar, cinnamon, ginger, and red pepper flakes (if using).
- Cook over medium heat for 10-12 minutes, stirring occasionally, until the chutney thickens and the blueberries break down. Remove from heat and let cool slightly.
- Slice the pork tenderloin and serve topped with the blueberry chutney. Garnish with fresh mint for added freshness.
Notes
- Nutrition Facts (per serving):
Calories: 300 kcal Fat: 12 g Saturated fat: 2 g Cholesterol: 90 mg Carbohydrates: 20 g Protein: 30 g Sodium: 200 mg Fiber: 2 g Sugar: 12 g
Blueberry Yogurt Fool
More great sources of vitamin B include asparagus, avocados, beans, corn, green beans, leafy greens (such as dandelion and collards), onions, peas, pork, and whole wheat.
Blueberry Yogurt Fool
Ingredients
2 cups fresh or frozen blueberries
1 tablespoon honey or maple syrup
1 teaspoon lemon juice
1 1/2 cups Greek yogurt
1/2 teaspoon vanilla extract
Fresh mint leaves (optional, for garnish)
Directions
- In a small saucepan, combine the blueberries, honey, and lemon juice. Cook over medium heat for 5-7 minutes, until the blueberries start to break down and form a thick sauce. Remove from heat and let it cool.
- In a mixing bowl, whisk together the Greek yogurt and vanilla extract until smooth.
- Once the blueberry mixture has cooled, gently fold it into the yogurt, creating swirls of blueberry throughout the yogurt.
- Spoon the mixture into serving glasses or bowls, and refrigerate for 30 minutes to chill.
- Garnish with fresh mint leaves before serving, if desired.
Roasted Red Saffron Peppers
While great at fighting colds, vitamin C, found in these bell peppers, is considered to be the ultimate multitasking vitamin.
Roasted Red Saffron Peppers
Ingredients
4 large red bell peppers
2 tablespoons olive oil
1/4 teaspoon saffron threads
2 tablespoons hot water
1 garlic clove, minced
Salt and pepper to taste
Fresh parsley, chopped (for garnish)
Directions
- Preheat the oven to 425°F (220°C).
- Place the red bell peppers directly on a baking sheet and roast for 20-25 minutes, turning occasionally until the skin is charred and the peppers are soft.
- While the peppers are roasting, steep the saffron threads in hot water for about 5 minutes to release their flavor and color.
- Once the peppers are roasted, remove them from the oven and place them in a sealed container for 10 minutes to steam. This will make it easier to peel the skin.
- Peel the skin from the peppers and cut them into strips.
- In a large bowl, toss the pepper strips with olive oil, minced garlic, the saffron water, salt, and pepper.
- Garnish with fresh parsley and serve warm or at room temperature.
Notes
- Nutrition Facts (per serving):
Calories: 110 kcal Fat: 7 g Saturated fat: 1 g Cholesterol: 0 mg Carbohydrates: 12 g Protein: 1 g Sodium: 150 mg Fiber: 4 g Sugar: 7 g
Steamed Broccoli with Miso-Sesame Sauce
A powerful antioxidant, vitamin C, found here in this broccoli recipe, counters the effects of free radicals that, left unchecked, can lead to heart disease, cancer, arthritis, and neurological problems.
Steamed Broccoli with Miso-Sesame Sauce
Ingredients
4 cups broccoli florets
2 tablespoons white miso paste
1 tablespoon sesame oil
1 tablespoon rice vinegar
1 teaspoon soy sauce
1 teaspoon honey or maple syrup
1 tablespoon sesame seeds (for garnish)
1 tablespoon green onions, chopped (for garnish)
Directions
- Steam the broccoli florets for 4-5 minutes, until tender yet still crisp. Remove from heat and set aside.
- In a small bowl, whisk together the white miso paste, sesame oil, rice vinegar, soy sauce, and honey until smooth and well combined.
- Drizzle the miso-sesame sauce over the steamed broccoli and toss gently to coat.
- Sprinkle with sesame seeds and chopped green onions for garnish before serving.
Notes
- Nutrition Facts (per serving):
Calories: 120 kcal Fat: 7 g Saturated fat: 1 g Cholesterol: 0 mg Carbohydrates: 11 g Protein: 4 g Sodium: 400 mg Fiber: 4 g Sugar: 3 g
Bulgur Salad with Cherries
More great sources of vitamin C include bell peppers, broccoli, brussels sprouts, cherries, cranberries, kiwi, mangoes, onions, and oranges.
Bulgur Salad with Cherries
Ingredients
1 cup bulgur wheat
2 cups water
1 cup fresh or dried cherries, pitted and halved
1/4 cup red onion, finely chopped
1/4 cup fresh parsley, chopped
2 tablespoons olive oil
2 tablespoons lemon juice
Salt and pepper to taste
1/4 cup walnuts, toasted and chopped (optional)
Directions
- In a medium pot, bring water to a boil. Stir in the bulgur wheat, cover, and remove from heat. Let it sit for 15 minutes until the bulgur is tender and has absorbed the water. Fluff with a fork and let it cool.
- In a large bowl, combine the cooked bulgur, cherries, red onion, and parsley.
- In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper. Pour the dressing over the salad and toss to combine.
- Top the salad with toasted walnuts for an added crunch if desired.
- Serve chilled or at room temperature, making it a versatile dish for any occasion.
Notes
- Nutrition Facts (per serving):
Calories: 250 kcal Fat: 12 g Saturated fat: 1.5 g Cholesterol: 0 mg Carbohydrates: 32 g Protein: 5 g Sodium: 150 mg Fiber: 7 g Sugar: 9 g
Curry-Rubbed Salmon
In addition to keeping bones and teeth strong, vitamin D, found in salmon, also regulates cell growth, which may prevent mutations that can lead to disease.
Curry-Rubbed Salmon
Ingredients
4 salmon fillets (about 6 oz each)
2 tablespoons olive oil
2 teaspoons curry powder
1/2 teaspoon ground cumin
1/2 teaspoon smoked paprika
1/4 teaspoon cayenne pepper (optional, for heat)
Salt and pepper to taste
1 tablespoon fresh lemon juice
Fresh cilantro, chopped (for garnish)
Directions
- Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
- In a small bowl, mix the curry powder, ground cumin, smoked paprika, cayenne pepper (if using), salt, and pepper.
- Rub the salmon fillets with olive oil and then evenly coat them with the curry spice mixture.
- Place the salmon on the prepared baking sheet and bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
- Remove the salmon from the oven, drizzle with fresh lemon juice, and garnish with chopped cilantro.
- Serve immediately with your favorite side dishes like rice or steamed vegetables.
Notes
- Nutrition Facts (per serving):
Calories: 350 kcal Fat: 22 g Saturated fat: 3 g Cholesterol: 80 mg Carbohydrates: 3 g Protein: 34 g Sodium: 200 mg Fiber: 1 g Sugar: 0 g
Sesame Tuna with Carrot-Ginger Sauce
Only a handful of common foods are naturally high in vitamin D; the body’s main source is sunlight. To help prevent deficiencies, this nutrient is added to many foods, such as dairy products. Some great food sources include eggs, fortified milk, salmon, sardines, and tuna.
Sesame Tuna with Carrot-Ginger Sauce
Ingredients
4 tuna steaks (about 6 oz each)
1/4 cup sesame seeds
2 tablespoons soy sauce
1 tablespoon sesame oil
1 tablespoon olive oil
2 medium carrots, peeled and chopped
1 tablespoon ginger, grated
1 clove garlic, minced
1 tablespoon rice vinegar
1 tablespoon honey
1/2 cup water
Fresh cilantro (for garnish)
Directions
- Prepare the carrot-ginger sauce: In a small saucepan, add the carrots, ginger, garlic, rice vinegar, honey, and water. Bring to a boil, then reduce heat and simmer for 10-12 minutes, until the carrots are soft. Blend the mixture until smooth and set aside.
- Prepare the tuna steaks: Rub the tuna steaks with soy sauce, then press both sides of each steak into the sesame seeds, coating evenly.
- Heat the sesame oil and olive oil in a large skillet over medium-high heat. Sear the tuna steaks for 1-2 minutes on each side, depending on desired doneness (for rare, sear 1 minute per side; for medium, sear 2-3 minutes per side).
- Remove the tuna from the skillet and let rest for a minute.
- Serve the sesame tuna with the carrot-ginger sauce drizzled over the top and garnish with fresh cilantro.
Notes
- Nutrition Facts (per serving):
Calories: 350 kcal Fat: 20 g Saturated fat: 3 g Cholesterol: 60 mg Carbohydrates: 15 g Protein: 30 g Sodium: 500 mg Fiber: 3 g Sugar: 7 g
Tomato-Paprika Salad Dressing
Tomato puree is another great source of vitamin E, which can help limit the production of harmful free radicals. These molecules can compromise LDL cholesterol, which otherwise can build up in the arteries and restrict blood flow.
Tomato-Paprika Salad Dressing
Ingredients
2 ripe tomatoes, chopped
1 tablespoon olive oil
1 tablespoon red wine vinegar
1 teaspoon smoked paprika
1/2 teaspoon garlic powder
1/2 teaspoon honey or maple syrup
Salt and pepper to taste
Fresh basil, chopped (for garnish)
Directions
- In a blender or food processor, combine the chopped tomatoes, olive oil, red wine vinegar, smoked paprika, garlic powder, and honey. Blend until smooth and creamy.
- Taste and season with salt and pepper as needed.
- Pour the dressing into a jar or bottle and refrigerate for at least 30 minutes to allow the flavors to meld.
- Serve drizzled over your favorite salad, garnished with fresh basil for an added touch of freshness.
Notes
- Nutrition Facts (per serving):
Calories: 50 kcal Fat: 4 g Saturated fat: 0.5 g Cholesterol: 0 mg Carbohydrates: 4 g Protein: 1 g Sodium: 100 mg Fiber: 1 g Sugar: 2 g
Arugula, Frisee, and Red-Leaf Salad
Vitamin E, found here in these leafy greens, also plays a key role in activating vitamin K. This vital nutrient is proven to help promote bone health as well as prevent heart disease.
Arugula, Frisee, and Red-Leaf Salad
Ingredients
2 cups arugula
2 cups frisée
2 cups red-leaf lettuce, torn into bite-sized pieces
1/4 cup olive oil
2 tablespoons lemon juice
1 teaspoon Dijon mustard
1 teaspoon honey or maple syrup
Salt and pepper to taste
1/4 cup shaved Parmesan cheese (optional)
1/4 cup toasted walnuts (optional)
Directions
- In a large salad bowl, combine the arugula, frisée, and red-leaf lettuce.
- In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, honey, salt, and pepper until well combined.
- Drizzle the vinaigrette over the salad and toss gently to coat the greens.
- Top with shaved Parmesan and toasted walnuts if desired, for added flavor and crunch.
- Serve immediately for a crisp, refreshing salad.
Notes
- Nutrition Facts (per serving):
Calories: 150 kcal Fat: 14 g Saturated fat: 2 g Cholesterol: 0 mg Carbohydrates: 6 g Protein: 2 g Sodium: 150 mg Fiber: 2 g Sugar: 3 g
Spiced Avocado Sandwich
More great sources of vitamin E include almonds, avocados, dandelion greens, sunflower seeds, kiwi, leafy greens, mangoes, and tomato puree.
Spiced Avocado Sandwich
Ingredients
2 slices whole-grain bread, toasted
1 ripe avocado, mashed
1/2 teaspoon cumin
1/2 teaspoon smoked paprika
1/4 teaspoon chili flakes (optional)
Salt and pepper to taste
1 tablespoon fresh lemon juice
1/4 cup arugula or spinach leaves
2 slices tomato
Olive oil (optional, for drizzling)
Directions
- Toast the whole-grain bread until golden and crisp.
- In a small bowl, mash the avocado with cumin, smoked paprika, chili flakes (if using), salt, pepper, and lemon juice until smooth and well combined.
- Spread the spiced avocado mixture evenly on the toasted bread slices.
- Top with arugula or spinach leaves and tomato slices for added freshness.
- Drizzle with a touch of olive oil if desired, and enjoy your flavorful spiced avocado sandwich!
Notes
- Nutrition Facts (per serving):
Calories: 300 kcal Fat: 18 g Saturated fat: 2.5 g Cholesterol: 0 mg Carbohydrates: 32 g Protein: 7 g Sodium: 250 mg Fiber: 10 g Sugar: 4 g
Spicy Roasted Brussels Sprouts
Even a small wound or cut could spell major trouble without vitamin K (found in these brussels sprouts), which stops bleeding by enabling blood to clot.
Spicy Roasted Brussels Sprouts
Ingredients
1 pound Brussels sprouts, trimmed and halved
2 tablespoons olive oil
1 teaspoon smoked paprika
1/2 teaspoon cayenne pepper (adjust to taste)
1 teaspoon garlic powder
Salt and pepper to taste
1 tablespoon fresh lemon juice (optional, for serving)
Directions
- Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
- In a large bowl, toss the Brussels sprouts with olive oil, smoked paprika, cayenne pepper, garlic powder, salt, and pepper until evenly coated.
- Spread the Brussels sprouts in a single layer on the prepared baking sheet.
- Roast for 20-25 minutes, stirring halfway through, until the sprouts are crispy and golden brown on the edges.
- Once roasted, drizzle with lemon juice if desired for a fresh, zesty finish.
- Serve immediately and enjoy your spicy roasted Brussels sprouts!
Notes
- Nutrition Facts (per serving):
Calories: 150 kcal Fat: 10 g Saturated fat: 1.5 g Cholesterol: 0 mg Carbohydrates: 14 g Protein: 4 g Sodium: 150 mg Fiber: 5 g Sugar: 3 g
Watercress and Barley Salad
Vitamin K, found in watercress, also helps strengthen bones and increase bone density.
Watercress and Barley Salad
Ingredients
1 cup pearl barley
2 cups water
4 cups fresh watercress, trimmed
1/2 cup cherry tomatoes, halved
1/4 cup red onion, thinly sliced
2 tablespoons olive oil
1 tablespoon lemon juice
1 teaspoon Dijon mustard
Salt and pepper to taste
1/4 cup feta cheese, crumbled (optional)
Directions
- In a medium pot, bring water and barley to a boil. Reduce the heat, cover, and simmer for 25-30 minutes or until the barley is tender and the water is absorbed. Let it cool.
- In a large bowl, combine the cooked barley, watercress, cherry tomatoes, and red onion.
- In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper until well combined.
- Drizzle the dressing over the salad and toss gently to combine.
- Sprinkle with feta cheese if desired, and serve chilled or at room temperature.
Notes
- Nutrition Facts (per serving):
Calories: 220 kcal Fat: 10 g Saturated fat: 2 g Cholesterol: 10 mg Carbohydrates: 30 g Protein: 5 g Sodium: 180 mg Fiber: 6 g Sugar: 4 g
Chilled Sesame Spinach
Spinach is full of carotenoids such as beta-carotene, lutein, and zeaxanthin. These help protect against heart disease and some forms of cancer. Research suggests that lutein and zeaxanthin in particular may guard eyes from cataracts and macular degeneration.
Chilled Sesame Spinach
Ingredients
4 cups fresh spinach leaves
1 tablespoon sesame oil
1 tablespoon soy sauce
1 teaspoon rice vinegar
1 teaspoon sesame seeds, toasted
1 clove garlic, minced
Salt and pepper to taste
1 tablespoon green onions, chopped (optional, for garnish)
Directions
- Bring a large pot of water to a boil. Add the spinach leaves and cook for 1-2 minutes until just wilted.
- Drain the spinach and rinse with cold water to stop the cooking process. Squeeze out excess water and set aside.
- In a small bowl, whisk together the sesame oil, soy sauce, rice vinegar, and minced garlic.
- Toss the chilled spinach with the sesame dressing until evenly coated.
- Sprinkle with toasted sesame seeds and garnish with green onions if desired.
- Serve chilled and enjoy as a light side dish.
Notes
- Nutrition Facts (per serving):
Calories: 80 kcal Fat: 7 g Saturated fat: 1 g Cholesterol: 0 mg Carbohydrates: 3 g Protein: 2 g Sodium: 200 mg Fiber: 2 g Sugar: 1 g
