Winter Vegetable: Benefits of Eating Carrots

Image Credits: Burpee.com

Benefits of Eating Carrots

    Carrots are one of the most used root vegetables in the world. They are easily grown and come in many colors such as: orange, yellow, red, purple and white. The taproot is part of the carrot mostly comsumed, however the greens are edible as well. Below are a list of benefits gained from including carrots in your daily intake.

• Regulates Cholesterol
• Researcher found in a study that cholesterol levels dropped over 10% when at least 7 ounces of carrots were eaten each day for 3 weeks. In Sweden, it was discovered that carrots can reduce chances of having a heart attack. 
• Eye Health
• Carrots are rich in vitamin A, which can help difficulty of reading at night and/or night blindness. Helps prevent machelor degeneration in the elderly.
•  Diabetes
• Due to the presence of cartenoids, carrots can help diabetics by lowering blood sugar, regulating the amount of insulin and glucose metabolized by the body. They are great substitutes to use for daily bowel movements and liver functionality. 
• Blood Pressure
• Carrots are rich sources of potassium, which is vasodilator that relaxes your blood vessels allowing for better circulation and blood flow. Potassium also aids boosting all organ functions thoughout your body.
• Immune System
• They are a rich source of vitamin C, antiseptic and antibacterial properties. Vitamin C stimulates white blood cell activity in which strengthens the body's immune system.
• Digestion
• Like most root vegetables, carrots are loaded with fiber. Fiber helps stool pass smootly through the digestive tract. A healthy functioning digestive tract leads to weight loss, reduces chances of constipation and hemorroids. It also protects your colon and stomach from diseases which include cancer.
• Oral Health
• Carrots have beneficial antioxidant compounds and consuming them stimulates gums and produces excess salivia. Salvia's akaline properties are important to combat bacteria that otherwise would result in halitosis, cavities or other oral diseases. 
• Stroke
• Research has shown that eating a carrot a day reduces changes of stroke by 68%! Lutein is a cartonoid present in carrots and has been linked to brain health. A study at the University of Illinois, discovered that stroke patients with high beta-carotene levels also had the highest survival rates. 

Sources: Organicfacts.com, Healthline.com

Chicken and Green Salsa

Ingredients:

3 boneless chicken breast

olive oil spray bottle

1 lb of pureed tomatillos

1 cup of chicken broth

3 cloves of garlic, chopped

3-5 tbsp of chopped fresh cilantro

1 fresh red chili, seeded and chopped

1/2 tsp ground cumin

sea salt and pepper

Directions:

Step 1: Season the chicken breast with the sea salt and pepper. Spray the pan with some olive oil and heat on medium. Cook the chicken breast for 5 minutes on both sides. Remove from the pan and set aside.

Step 2: Place the pureed tomatillos, chicken broth, garlic, cilantro, chile, and cumin in the pan and bring to a boil. Reduce the temperature and simmer on low heat. Add the chicken breast and cook both sides for 10 minutes each, spooning the sauce over the breast.

Step 3: Slice up the chicken breast and serve with the sauce spooned on top.

Nutrition Facts Chicken and Green Salsa Serving Size 5 ounces Amount Per Serving Calories 171.34 Calories from Fat  45 % Daily Value Total Fat 4.83g 7%    Saturated Fat 0.83g 4%    Trans Fat 0.01g Cholesterol 64.61mg 22% Sodium 566.6mg  24% Total Carbohydrate 9.75g 3%    Dietary Fiber 2.78g 11%    Sugars 5.47g Protein 22.36g  45% Vitamin A (IU) 388.47 8% Vitamin C 41.25mg 69% Calcium 29.81mg 3% Iron 1.9mg 11%

Chicken with Mushroom and Lentils Soup

Chicken with Mushroom and Lentil Soup

2 boneless chicken breast, diced

2 oz. onions, sliced

4 carrots, sliced

5 cloves of garlic, minced

1/2 head of cabbage, diced

1 cup of lentils

2 cups of chicken broth

2 tsp of thyme

olive oil

Directions:

Step 1: Heat some olive oil in a pan and cook the diced chicken for 10 minutes. Then remove and set aside.

Step 2: Add all of the veggies and a 1 cup of broth to the pan. Cook for another 10 minutes.

Step 3: Stir in the remainder broth, lentils and thyme. Cover and cook on low for 15 minutes or until the lentils are soft. Return the chicken to the pan and heat through for 5 minutes.

Nutrition Facts Chicken with Mushroom and Lentil Soup Serving Size 1 bowl Amount Per Serving Calories 317.95 Calories from Fat  50 % Daily Value Total Fat 5.3g 8%    Saturated Fat 0.96g 5%    Trans Fat 0g   Cholesterol 87.75mg 29% Sodium 343.7mg  14% Total Carbohydrate 28.41g 9%    Dietary Fiber 10.26g 41%    Sugars 8.76g   Protein 41.02g  82% Vitamin A (IU) 452.93 9% Vitamin C 92.16mg 154% Calcium 129.4mg 13% Iron 4.5mg 25%

Grilled Chicken and Feta Cheese Lettuce Wraps

Grilled Chicken and Feta Cheese Lettuce Wraps

4 oz. of sliced chicken breast

1 Roma tomato

2 tablespoons of Feta cheese

2 tablespoons of fresh minced onion

2 Romaine lettuce leaves

Nutrition Facts Grilled Chicken and Feta Cheese Lettuce Wraps Serving Size 1 meal Amount Per Serving Calories 150.64 Calories from Fat  35 % Daily Value Total Fat 3.88g 6%    Saturated Fat 1.91g 10%    Trans Fat 0g Cholesterol 54.82mg 18% Sodium 1384.35mg  58% Total Carbohydrate 7.29g 2%    Dietary Fiber 1.54g 6%    Sugars 2.54g Protein 22.24g  44% Vitamin A (IU) 291.17 6% Vitamin C 6.66mg 11% Calcium 81.72mg 8% Iron 0.68mg 4%

Curried Chicken Lentil Stew

Curried Chicken Lentil Stew 

2 chicken breast, cubed

2 onions, cut into eighths

5 cloves of garlic, chopped

2 tablespoons of curry powder

4 cups of chicken broth

2 cups of water

1 1/2 cups of lentils

2 cups of Roma tomatoes, diced

Directions:

Step 1: Prepare the onions and the garlic. Add some olive oil to a pot and allow to get hot. Add the onions and saute for 2 minutes. While the onions are cooking, cube the chicken breast. Once, the onions are clear, add the chopped garlic and cook for 1 minute.

Step 2: Add the chicken and let it cook for 10 minutes, occasionally stirring. Add the curry and mix. Then, add all the rest of the ingredients. Cover and simmer for 50 minutes, stirring occasionally. Uncover and let sit for 10 minutes to cool.

Nutrition Facts Curried Chicken Lentil Stew Dinner Serving Size 1 bowl Amount Per Serving Calories 127.19 Calories from Fat  10 % Daily Value Total Fat 1.18g 2%    Saturated Fat 0.23g 1%    Trans Fat 0g Cholesterol 21.53mg 7% Sodium 56mg  2% Total Carbohydrate 17.19g 6%    Dietary Fiber 5.44g 22%    Sugars 4.93g Protein 12.19g  24% Vitamin A (IU) 508.63 10% Vitamin C 16.12mg 27% Calcium 41.22mg 4% Iron 2.09mg 12%

Blackened Tilapia

Blackened Tilapia

Ingredients
8 tilapia fillets
3 tbsp. of paprika
1 tbsp. dried minced onion
1 tsp. of each oregano, thyme and celery
garlic powder
sea salt and cracked pepper

Directions:

Step 1: Put all the dry ingredients in a bowl or small pan and mix well. Place the fish fillet in the dry rub and make sure enough seasoning sticks to both sides of the fillet. Once you season all the fillets, allow to sit for at least 15 minutes.

Step 2: After the 15 minutes are up, put some olive oil in a pan. Allow the pan to get hot to blacken the fish.

Step 3: Cook each side of the fillet for 3 minutes. Make sure to keep on a medium temperature.

According to the experts, we are should have 2 serving of fish each week. This recipe is great for people who do not like fish unless it is deep fried. My husband did!

Nutrition Facts Blackened Tilapia Serving Size 141 grams
Amount Per Serving
Calories 162.43 Calories from Fat  60
% Daily Value
Total Fat 6.55g	10%
Saturated Fat 1.25g	6%
Trans Fat 0g
Cholesterol 55mg	18%
Sodium 184.62mg	8%
Total Carbohydrate 3.12g	1%
Dietary Fiber 1.41g	6%
Sugars 0.53g
Protein 21.67g	43%
Vitamin A (IU) 13.14	0%
Vitamin C 1.39mg	2%
Calcium 24.16mg	2%
Iron 1.08mg	6%