We’ve all had our mothers and grandmothers asking us to have more carrots because they are good for the eyes. We followed their instructions without asking any questions back them and some of us, had to finish them quite reluctantly.
Back then, little did we know that the benefits of this natural antioxidant pigment, which derives the name from the Latin word for “carrot”, go beyond getting converted into vitamin A by the human body. Orange-colored fruits and vegetables are rich in this component along with certain green vegetables. Carrots, pumpkin, and sweet potatoes in particular, are some of the most common sources of beta-carotene and add to the skin’s health, boost cell growth and development and increase our immunity.
That said, here are some of the ways, you can make it a part of your or your family’s diet
1) Make a Carrot Soup
Have carrots? Make soup! It is one of the best sources of beta-carotene and can be made into a healthy vegan soup without any fuss. All you need is a bunch of farm-fresh orange carrots and a handful of other, simple ingredients to make this yummy, creamy appetizer for family dinner. Those who don’t like to eat raw carrots, this is the perfect way to eat them and get the nutrition.
2) Eat All-You-Can Jacket Roasted Sweet Potatoes
Do you have a soft-spot for oven-baked, roasted sweet potatoes? Not only are these treats great to kickstart your day, but can be also an excellent snacking alternative. You can also use roasted slices of sweet potatoes as a substitute for French fries/chips and relish them with your favorite dip any time you want!
3) Go for Stir-Fried Spinach
Chlorophyll lends Popeye’s favorite food its green color, but don’t get fooled by a shade other than orange/yellowish orange because these are heavily loaded with beta-carotene. If you don’t like them boiled or have children who are fussy with their greens, try sir-frying them with minced garlic and sauce for a quick side-dish. Alternatively, you can also fry it with other vegetables of your choice and pack it for your lunch. You need to be selective while choosing the food,so here is ulcerative colitis diet which you need to follow.
4) Kale Chips and Smoothie For Fitness Freaks
Kale chips are getting popular by the day and you can easily bake some batches in the oven for a snack instead of simply putting them in salads. If you don’t mind the bitterness of the leaves, include them in your morning smoothie or your post-workout protein shake for a daily dose of beta-carotene.
5) Winter Squash One-Pot Meals For Cold Days
Winter squash rarely makes it to the top of everyone’s favorite food list. Yet, it is one of the richest sources of beta-carotene that can be used in several one-pot meals. For instance, you can make a stew using your favorite meat and quinoa or add it to pasta and instant pot chilis. This way both kids and adults will be able to enjoy some lip-smacking and healthy delicacies.
6) Pumpkin-Spiced Everything in Autumn (And Beyond)
Come autumn/Halloween, and tis pumpkin season. Right from pumpkin spice lattes, pies, to muffins, there is no dearth of recipes that includes this vegetable. Boil it in a rich soup, make a casserole, create sweet/savory waffles or just bake some cheesecakes, they are going to be liked by one and all. It is also a great option for baby food i.e. pumpkin puree and this is how you can introduce beta-carotene to them early on!
7) Cantaloupe Juice For Hot Summer Days
On hot summer days, quench your thirst with a glass of cantaloupe melon juice. Naturally sweet, cantaloupes work best to keep you hydrated throughout the arid season. You can also have a few slices after a long and tiring day to get instantly refreshed. Another option that your kids will love is frozen cantaloupes or popsicles made from them.
8) Red Bell Pepper Sauces That Make Everything Taste Better
Tangy and tasty, red bell papers add a bold dash of flavor to any meal that you cook. You can add them to pastas, frittatas, pizzas, salads, soups and use them for making fresh sauces at home. Beta carotene? Check!
These are some of the ways you can include derive the benefits of beta-carotene but don’t just restrict yourself to these few vegetables. You can find more ways to eat them and serve them to your friends and family.
So, the next time you are out shopping for groceries, you know what to put in your cart! Tell us how you want to include this element on a regular basis in your diet by leaving a comment. Cheers!
Author Bio – Siddhi Panchal is a food blogger at CookingwithSiddhi and food aficionado who loves to cook. Her cooking skills cover a range of Indian and international cuisines. Her aim is to enable other food enthusiasts explore their love for food by helping them cook delectable dishes from India and around the world. Follow her on YouTube.