National Nutrition Month
Where to find them
Vitamin A: Liver, cold-water fish (salmon), egg yolks, fortified milk and other dairy products.
Beta Carotene*: Orange and yellow vegetables like carrots, pumpkin, sweet potato, winter squash and dark leafy green vegetables.
Vitamin D: Mushrooms, fortified milk (cow, soy, oat), cod liver oil, egg yolks and fatty fish.
Vitamin E: Nuts, seeds, fortified cereals, eggs, and vegetable oils.
Vitamin K: Kale, Spinach, Broccoli, cabbage, collards, swiss chard and other leafy greens.
Vitamin C: Raw red peppers, citrus fruits, kiwis, and strawberries.
Vitamin B: Eggs, mushrooms, avocados, meat (especially liver).
*Beta Carotene is a carotenoid that the body can readily convert into vitamin A, comes from plant foods.
Carotenoids are responsible for the red, orange and yellow pigments that are produced by plants and are beneficial antioxidants that enhance your immune system.
Raw or Cooked?
Vegetables can offer different benefits when eaten raw or cooked. Knowing the difference can help you get the most nutrients from your food!
- Raw red peppers provide more vitamin C because vitamin C breaks down with heat. But other antioxidants, like carotenoids, go up when red peppers are cooked.
- Cooked mushrooms provide more nutrients than raw mushrooms because nutrients are more accessible after they have been cooked.
- Cooked carrots contain more nutrients than raw, although raw carrots are still good for you!
- Lightly blanching or steaming broccoli can release nutrients, but if you boil broccoli or cook it too long, you may leach out all the nutrients. Consuming broccoli raw is a healthy option as well!
- Tomatoes have high amounts of lycopene, cooking tomatoes allows for better absorption of this carotenoid.
- Garlic is better to consume raw. Cooking garlic deactivates its cancer-fighting compound it is known for.
- Raw Onions also contain the anticancer compound garlic has. Onions contain bioflavonoids and sulphur compounds, which provide a range of health benefits. The bioflavonoids in onions begin to degrade under high heat, so if you cook them, do so at a lower heat.
Roasted Cabbage Wedges
Ingredients
- 1 teaspoon caraway seeds, crushed
- 1 teaspoon grated orange rind
- 1/2 teaspoon crushed red pepper
- 3/8 teaspoon kosher salt, divided
- 1/4 teaspoon ground turmeric
- 3 tablespoons unsalted butter, softened
- 1 (3-lb.) head green cabbage
- 1 tablespoon olive oil
- Cooking spray
- 2 tablespoons chopped fresh dill
Instructions:
- Preheat oven to 350°F.
- Combine caraway, rind, pepper, 1/8 teaspoon salt, turmeric, and butter in a small bowl. Chill 5 minutes or until slightly firm.
- Remove outer leaves of cabbage; discard. Cut cabbage vertically into quarters; cut each quarter in half to equal 8 wedges (leave core intact). Brush cabbage wedges evenly with oil. Heat a large skillet over medium. Coat pan with cooking spray. Add cabbage wedges to pan; cook 3 minutes on each side or until browned.
- Arrange cabbage wedges, cut sides up, on a baking sheet. Spread half of butter mixture evenly over cut sides of cabbage. Bake at 350°F for 25 minutes. Remove pan from oven; spread remaining half of butter mixture over wedges. Bake at 350°F for 20 minutes or until tender. Sprinkle with remaining 1/4 teaspoon salt and dill. Serve immediately.
