Tuesday, September 20, 2011

The Importance of Eating Your Veggies

One of the most dramatic findings to come out of the well-known Nurse’s Health Study (which tracked 87,000 nurses for eight years) was that those who ate just five large carrots a week lowered their risk of stroke by 68 percent compared to those who ate only one carrot per month or none at all! By the way, carrots also lower cholesterol because of their fiber content. A study from England showed that those who ate two large carrots a day for three weeks reduced their total cholesterol by 11 percent, which is roughly the same amount that’s achieved with statin drugs!
Selecting and Storing
Carrot roots should be firm, and smooth. The deeper the orange-color, the more beta-carotene is present in the carrot. Look at the stem end and ensure that it is not darkly colored as this is also a sign of age.
Carrots are hardy vegetables that will keep longer than many others if stored properly. Make sure to store them in the coolest part of the refrigerator. If you purchase carrot roots with attached green tops, the tops should be cut off before storing in the refrigerator since they will cause the carrots to wilt prematurely as they pull moisture from the roots.

Carrot, Green Apple and Mint Salad
1/3 cup plain nonfat yogurt
2 tablespoons mayonnaise
1 tablespoon lemon juice
1 tablespoon cider vinegar
1 teaspoon honey
1 pound carrots, peeled and trimmed
1 Granny Smith apple, cored
2 tablespoons roughly chopped fresh mint leaves
Fold a full sheet of paper towel into quarters and place it in a small bowl. Spoon the yogurt on top of the paper towel. Place it in the refrigerator for 20 minutes so the yogurt can drain and thicken.
In a small bowl whisk together the thickened yogurt and the mayonnaise, until smooth. Whisk in the lemon juice, vinegar, and honey.
Grate first the carrots and then the apples in a food processor. Transfer them to a large bowl and stir to combine. Pour the dressing over the carrot mixture and toss. Add the mint and season with salt.
Serve chilled.
Nutritional Analysis Per Serving
Calories 86
Total Fat 4 grams
Saturated Fat 0.5 grams
Protein 1 gram
Carbohydrates 13 grams
Fiber 3 grams
(Courtesy of Ellie Kreiger's Healthy Appetite, Photos Courtesy of Jupiter Images)


Jen@The Cottage Nest said...

That's amazing! I try so hard to get my 5 servings in and on some days it seems so easy. Other days it just isn't happening!

M.Kate said...

Great post. I read that combining carrots and apples give a powerful antioxidant drink..hope you have a good day and week :)

Claire, said...

Eat the colors of the rainbow each day!

Sarah said...

got to eat more carrots!
Vintage Lily

Jo (Pieceful Afternoon) said...

Wow- and I don't care for carrots just plain. I think I'll have to get a salad routine going with more carrots. I like carrot raisin salad and for dressing I just use a splash of orange or apple juice. Thanks for the info!

Related Posts Plugin for WordPress, Blogger...