Recipes for Health
Martha Rose Shulman on healthful cooking.
Orange is the color of the week in my kitchen, as it has been since the fall and will be throughout the winter at my farmers' market. I'm making oven fries with sweet potatoes, roasting and simmering carrots and winter squash with seasonings I haven't used before with these vegetables and finding new ways to enjoy grated carrot salads, which have always been a weakness of mine. Sometimes markets can look bleak in winter, but there's nothing drab about carrots, sweet potatoes and winter squash; I'm finding that there is a lot I can do with these nutrient-dense vegetables.
Nutrient-dense they are. In a recent study published by the Dutch National Institute for Public Health and the Environment, investigators looked at the relationship between cardiovascular disease and the colors of fruits and vegetables consumed. The question that the designers of the study were asking was whether the color of fruits and vegetables, which reflect the presence of bioactive compounds, can be associated with protection against cardiovascular disease. Their conclusion was that a high intake of all four color groups — green, orange, red and white — and especially red and orange fruits and vegetables may be protective against cardiovascular disease.
There is a lot that researchers are still uncovering about the compounds in orange vegetables. We do know that the pigments reflect the presence of beta-carotene, and not surprisingly, all three of these vegetables are excellent sources of vitamin A. They are very good to excellent sources of vitamins C and K, as well as very good sources of potassium and manganese. We know they are excellent sources of other phytonutrients that show some antioxidant and anti-inflammatory properties, like lutein, zeaxanthin and lycopene. And those are just the ones we are familiar with; there are plenty that are still under study in these delicious vegetables.
Carrot, Squash and Potato Ragout With Thai Flavors: A colorful ragout that works on its own or over rice.
Roasted Carrots With Turmeric and Cumin: A delicious way to enjoy carrots, as a side or on their own.
Roasted Sweet Potato Oven Fries: There are a lot of things to like about these delicious sweet wedges.
Grated Carrot Salad With Dates and Oranges: A fruity carrot salad, rich in vitamin C.
Turkish Pumpkin Soup: An intriguingly sweet winter squash soup.
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Well: Orange Is the New Green
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