carroT

Forget about vitamin A pills. With this orange crunchy powerfood, you get vitamin A and a host of other powerful health benefits including beautiful skin, cancer prevention, and anti-aging. Read how to get maximum benefits from this amazing vegetable.

Benefits of Carrots

1.  Improved Vision
Western culture’s  understanding of carrots being “good for the eyes” is one of the few we got right. Carrots are rich in beta-carotene, which is converted into vitamin A in the liver. Vitamin A is transformed in the retina, to rhodopsin, a purple pigment necessary for night vision.

Beta-carotene has also been shown to protect against macular degeneration and senile cataracts. A study found that people who eat the most beta-carotene had 40 percent lower risk of macular degeneration than those who consumed little.

2.  Cancer Prevention
Studies have shown carrots reduce the risk of lung cancer, breast cancer and colon cancer. Researchers have just discovered falcarinol and falcarindiol which they feel cause the anticancer properties.

Falcarinol is a natural pesticide produced by the carrot that protects its roots from fungal diseases. Carrots are one of the only common sources of this compound. A study showed 1/3 lower cancer risk by carrot-eating mice.

3.  Anti-Aging
The high level of beta-carotene acts as an antioxidant to cell damage done to the body through regular metabolism.  It help slows down the aging of cells.

4.  Healthy Glowing Skin (from the inside)
Vitamin A and antioxidants protects the skin from sun damage. Deficiencies of vitamin A cause dryness to the skin, hair and nails. Vitamin A prevents premature wrinkling, acne, dry skin, pigmentation, blemishes, and uneven skin tone.

5.  A Powerful Antiseptic
Carrots are known by herbalists to prevent infection. They can be used on cuts – shredded raw or boiled and mashed.

6.  Beautiful Skin (from the outside)
Carrots are used as an inexpensive and very convenient facial mask.  Just mix grated carrot with a bit of honey. See the full recipe here: carrot face mask.

7.  Prevent Heart Disease
Studies show that diets high in carotenoids are associated with a lower risk of heart disease.  Carrots have not only beta-carotene but also alpha-carotene and lutein.

The regular consumption of carrots also reduces cholesterol levels because the soluble fibers in carrots bind with bile acids.

8.  Cleanse the Body
Vitamin A assists the liver in flushing out the toxins from the body. It reduces the bile and fat in the liver. The fibers present in carrots help clean out the colon and hasten waste movement.

9.  Healthy Teeth and Gums
It’s all in the crunch! Carrots clean your teeth and mouth. They scrape off plaque and food particles just like toothbrushes or toothpaste.  Carrots stimulate gums and  trigger a lot of saliva, which being alkaline, balances out the acid-forming, cavity-forming bacteria.  The minerals in carrots prevent tooth damage.

10.  Prevent Stroke:
From all the above benefits it is no surprise that in a Harvard University study, people who ate more than six carrots a week are less likely to suffer a stroke than those who ate only one carrot a month or less.

How To Eat Carrots
The nutrition in carrots are tightly encased in protein sacs that have to be broken by heat (cooking) or mechanical action (grinding, juicing, proper chewing).Cooking the carrots in fat or oils, or pureeing or juicing them increases the availability of carotenoids by 600 percent.
Fats help the absorption of carotenoids into the blood by 1000 percent as carotenoids are fat soluble.

 

Carrot Cake Recipe:

1 cup (100 grams) pecans or walnuts

3/4 pound (340 grams) raw carrots (about 2 1/2 cups finely grated)

2 cups (260 grams) all-purpose flour

1 teaspoon baking soda

1 1/2 teaspoons baking powder

1/2 teaspoon salt

1 1/2 teaspoons ground cinnamon

4 large eggs

1 1/2 cups (300 grams) granulated white sugar

1 cup (240 ml) safflower, vegetable or canola oil (or other flavorless oil)

2 teaspoons pure vanilla extract 

Carrot Cake: 

 Preheat oven to 350 degrees F (180 degrees C) and place rack in center of oven. Butter or spray two - 9 x 2 inch (23 x 5 cm) cake pans and line the bottoms of the pans with a circle of parchment paper. 

Toast the pecans or walnuts for about 8 minutes or until lightly browned and fragrant. Let cool and then chop coarsely.

Peel and finely grate the carrots. 

In a separate bowl whisk together the flour, baking soda, baking powder, salt, and ground cinnamon.

In bowl of electric mixer (or with a hand mixer), beat the eggs until frothy (about 1 minute). Gradually add the sugar and beat until the batter is thick and light colored (about 3 - 4 minutes). Add the oil in a steady stream and then beat in the vanilla extract. Add the flour mixture and beat just until incorporated. With a large rubber spatula fold in the grated carrots and chopped nuts. Evenly divide the batter between the two prepared pans and bake 25 to 30 minutes or until a toothpick inserted in the center comes out clean.  

Remove from oven and let cool on a wire rack. After about 5 -10 minutes invert the cakes onto the wire rack, remove the pans and parchment paper, and then cool completely before frosting. 

applE

If your child refuses to eat the apple skin, do not despair. At least they will get the fiber. Eighteen apple fiber found in white meat. There are two kinds of fibers, namely soluble and insoluble fiber. Both are not absorbed from the digestive tract into the bloodstream. But both are equally valuable.
Meat apples contain soluble fiber, mostly in the form called pectin. This is a material that is also used to thicken jellies.

Like how to thicken the strawberry jam, pectin accumulate and make your stomach feel full. At the same time, pectin binds to sugar for a while, so sugar is not rushing into the bloodstream. Pectin release these sugars regularly, maintain a stable blood sugar.
If you eat the apple with the skin, you’ll get more fiber, especially soluble fiber that can not. As the name implies, the insoluble fiber is not soluble in water. The body can not absorb it. The benefit is precisely because the fibers accumulate in the dirt and facilitates her out, help prevent conditions such as abdominal pain syndrome and diverticulosis.

              here are a number of apple nutrition facts available on the internet. Apples do not contain so much minerals and vitamins like many other fruits. However, they are a rich source of Potassium and Vitamin C. Apples contain a soluble fiber called Pectin, which is good for controlling the insulin levels. This is carried out through the slow release of sugar into the bloodstream. Apples are a good source of antioxidant phytochemicals like flavonoid Quercetin and Phenolics. According to various studies conducted on apples, other interesting apple nutrition facts include the effectiveness of this fruit as a natural antioxidant as compared to other vitamin supplements. It is always better to consume apples without peeling the skin because of the presence of Quercetin on the same.

Calories in Apples - Interesting Facts

The calories in apples vary according to the size of the same. A medium-sized apple will have around 81 calories while a big one will have more. Further, if you measure the calories in apples which are chopped, you can get a value of around 65 per cup. When you are following a particular diet, you can find a number of alternative foods which can be included in the diet in order to lose weight. Fruits like apples are rich in fiber, which contributes a great deal in losing weight. Fiber cleanses the digestive system and gives the feeling that the stomach is full. Other types of foods make use of lot of calories to give the same feeling.

Nutritional Value of Apples - More Information

Nowadays you can find several charts which list the nutritional value of apples. An apple of medium size contains about 10 mg of Calcium, 22 grams of carbohydrates, 5 grams of dietary fiber, 4 mcg of Folate, 0.25 mg of Iron, 10 mg of Phosphorus, 159 mg of Potassium, and so on. Apples are helpful in slowing down the ageing process, avoiding wrinkles, and the like. The functioning of lungs improves through the consumption of apple. In women, it acts as a protective cover against Osteoporosis during the post-menopausal period. Studies have indicated the reduced risk of respiratory diseases including Chronic Obstructive Pulmonary Disease or COPD. 
Apple Cake:

3/4 cup (75 grams) chopped walnuts or pecans

1 pound (454 grams) apples (about 3 large)

1-2 tablespoons freshly squeezed lemon juice

1 1/2 cup (195 grams) all purpose flour

3/4 cup (150 grams) granulated white sugar

1 1/2 teaspoons baking powder

1 teaspoon ground cinnamon

1/4 teaspoon salt

6 tablespoons (85 grams) unsalted butter, melted and cooled to room temperature

2 large eggs

1/2 teaspoon vanilla extract

2 tablespoons milk

1/3 cup (50 grams) raisins

Glaze: (optional)

1/3 cup (85 grams) apricot preserves or jam

Method:

  Preheat oven to 350 degrees F (180 degrees C) and place rack in the center of the oven. Butter or spray with a non stick cooking spray, an 8 inch (20 cm) square baking pan and then line with parchment paper or wax paper.

Place the nuts on a baking sheet and bake for about 8 to 10 minutes or until lightly brown and fragrant. Remove from oven and cool on a wire rack and then coarsely chop.

Peel, core, and chop the apples into bite-sized pieces. Toss with 1 - 2 tablespoons of lemon juice.

In the bowl of your electric mixer (or with a hand mixer), combine the flour, sugar, baking powder, ground cinnamon, and salt. Add the melted butter, eggs, vanilla extract, and milk and beat until fully incorporated. Fold in the chopped nuts, raisins, and chopped apples.

Transfer the batter to the prepared pan and smooth the top. Bake in preheated oven for about 35 - 45 minutes or until golden brown and a toothpick inserted into the center of the cake comes out clean. Remove from oven and place on a wire rack to cool.

While the cake is still warm, prepare the glaze. Place the apricot jam or preserves in a small saucepan and warm over medium heat until liquid. Remove from heat and strain the jam through a fine strainer to remove any fruit lumps. Alternatively, place the apricot jam or preserves in a small bowl and heat in the microwave. Using a pastry brush, spread the warmed preserves over the apple cake.

Serve warm with softly whipped cream or vanilla ice cream. Cover and refrigerate leftovers. Reheat before serving.

Makes about 9 servings.

pineapplE

Pineapple fruits are compound oval fruits 6 to 8 inches long with spiky, robust leaves at the top of the fruit. The tough, waxy rind is green, brown, and yellow in color with a scale-like appearance.  The flesh of the pineapple is juicy and yellow to white in color.

    Pineapple is a storehouse of vitamin C. This vitamin is necessary for the human body to perform and condition many of its functions. Benefits of pineapple are significant in oral health since vitamin C brings down risk of periodontal disease and gingivitis. It also helps to improve your ability to fight bacteria that invade as well as other toxins causing gum disease. Vitamin C is a body’s primary water soluble antioxidant against free radicals responsible for attacking and damaging normal cells. It therefore repairs damaged tissues and promotes healthy lymphatic system. Benefits of pineapple are also evident on healthy skin. Collagen is responsible for your skin’s elasticity. Absence of collagen makes skin wrinkle quickly and appear aged. The presence of vitamin C in the fruit synthesizes collagen and keeps your skin younger and firmer. Collagen also helps to manufacture cartilage and bone material.

              This nutrition packed member of the bromeliad family is high in Bromelain enzyme as well as Vitamin C. Pineapple health benefits are many and varied since the fruit is low in sodium, cholesterol and saturated fat and also is an excellent source of dietary fiber. Pineapples are excellent in improving your digestive and immune systems. Their anti inflammatory effects are great for sporting injuries and Bromelain aids digestion and also regulates the gland thereby helping goiter in a large way. Some of the other pineapple health benefits include its ability to treat dyspepsia, bronchitis (by removing bronchial tube inflammation), catarrh, high blood pressure and arthritis. Pineapple is recommended to be eaten between meals for facilitating digestion and leading to weight loss. Enzymes present in the fruit helps to improve circulation thereby improving condition of angina sufferers.

 Pineapple Upside Down Cake Tested
 ingredients:

Topping:

4 tablespoons (1/4 cup) (55 grams) unsalted butter, cut in small pieces

3/4 cup (160 grams) light brown sugar

1 medium pineapple (peeled, quartered, cored, and sliced 1/4 inch thick)

Maraschino cherries or candied cherries (optional)

Cake Batter:

1 1/2 cups (195 grams) all purpose flour

2 teaspoons baking powder

1/4 teaspoon salt

1/2 cup (113 grams) unsalted butter, at room temperature

1 cup (200 grams) granulated white sugar

1 teaspoon pure vanilla extract

2 large eggs, separated

1/2 cup (120 ml) milk

Pineapple Upside Down Cake: Preheat oven to 350 degrees F (177 degrees C) and place rack in the center of the oven. Butter (or spray with a non stick vegetable spray) a 9 inch (23 cm) round cake pan with three inch (7.5 cm) sides.
Topping: Place the butter and brown sugar in a small saucepan and stir over medium heat until the butter has melted and the sugar has dissolved. Continue cooking, without stirring, for a few more minutes or until bubbles just start to appear around the outside edges of the mixture (the sugar starts to caramelize). Then remove from heat, and pour into your prepared cake pan. Evenly arrange the fresh pineapple slices on top of the sugar mixture. (Can also garnish with cherries.)
Cake Batter: In a large bowl, sift or whisk together the flour, baking powder, and salt.
In the bowl of your electric mixer, or with a hand mixer, beat the butter and sugar until light and fluffy. Scrape down the sides of the bowl and then beat in the vanilla extract. Add the egg yolks, one at a time, beating well after each addition. Scrape down the sides of the bowl. Add the flour mixture (in three additions), alternately with the milk (in two additions), ending with the dry ingredients.
In a clean bowl, whisk the egg whites with the cream of tartar just until the whites hold a firm peak. With a large spatula gently fold the beaten egg whites into the cake batter in two additions. Pour the batter into the cake pan, smoothing the top. Bake in preheated oven for 45 - 55 minutes, or until the top of the cake has browned and starts to pull away from the sides of the pan (a toothpick inserted into the cake (not the pineapple) will come out clean). Remove from oven and place on a wire rack to cool for about 10 minutes. Run a sharp knife around the edge of the pan and then invert the cake onto your serving plate. Serve with softly whipped cream.
Makes one - 9 inch (23 cm) cake. Serves 6 to 8.