Vitamins from Food

Vitamin C, Betacarotene, and Vitamin E occur naturally in a lot of the healthiest foods. Just more reasons to eat fruits and vegetables. Here are some of the foods that are richest in these three substances.

Vitamin C: melons, berries, oranges, kiwifruit, cabbage, cauliflower, broccoli, peppers, and tomato

Betacarotene: dark leafy greens (spinach, kale, collard greens, turnip greens, mustard greens, beet greens, broccoli, and asparagus); deep orange fruits (apricots, cantaloupe, mango, and papaya); deep orange vegetables (squash, carrots, sweet potatoes, and pumpkin)

Vitamin E: whole grains, seeds, nuts, asparagus, avocados, berries, green leafy vegetables, and tomato

And some healthy winter recipes that'll help you get your vitamins:
Vegetarian Chili
2 cups dry kidney or pinto beans
1 (15-oz.) can crushed tomatoes
2 cups chopped red onion
2 cups chopped green or red peppers
1 cup chopped carrots
1 cup celery
1 cup TVP (textured vegetable protein)
4 garlic cloves, finely chopped
1 tsp. oregano
1 tsp. basil
1 tsp. chili powder
� tsp. cumin
1 tsp. red wine vinegar
1 tbsp. diced raisins or dates

Wash the beans and soak them in water overnight. Cover with water, simmer for 2 hours, and pour off the water, or use a 15-oz. can of pinto beans instead. Combine all ingredients in a large sauce pan and simmer for 1 hour. This can be poured over chopped lettuce or streamed green vegetables such as spinach and kale, or eaten by itself.

Vegetable Pea/Bean Soup
2 cups carrot juice
2 cups celery juice
4 cups water
4 cups chopped kale
6 finely chopped onions
8 finely chopped tomatoes, retain all juice
� cup dried split peas
� cup mixed dried soup beans
5 tablespoons VegiZest
1 tablespoon Mrs. Dash Table Blend

Combine all ingredients and simmer on low heat for 90 minutes.

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Comments (2) Read through and enter the discussion with the form at the end
Dave - February 14, 2006 2:08 PM

In reference to the chili recipe...I learned at Vegetarian SummerFest (in Pennsylvania) last year that TVP is something to be avoided as it's such a highly processed food. Anyone know more about soy protein isolates? Apparently the process to isolate the soy protein requires a lot of harsh chemicals.

Joel Fuhrman - February 21, 2006 8:51 AM

I agree that TVP is a processed food that should be avoided. Isolated soy protein is not something I want to encourage in a person's diet. I did put some in some of my soup recipes a few years ago and used some in my home in the past and now I no longer do so.

Thanks for bringing this to my attention again.

Joel Fuhrman

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