Author Archives: Kimberly Crocker

Roasted Pepper and Carrot Soup

Roasted Pepper and Carrot Soup

Roasted Red Pepper and Carrot Soup
Serves 4-6
Preparation time 15 minutes
Cooking time 30 minutes
Various methods may be used for roasting peppers: under oven broiler, heat oven to 250 C / 500 F, or grilled.

Roast peppers under the oven broiler or on the grill, then remove skin.

 Ingredients
  • 3 large Red Peppers (quartered and de-seeded)
  • 10 Carrots (peeled and roughly chopped)
  • 4 Tablespoons Olive Oil
  • 2 Onions peeled and diced
  • 2 Potatoes peeled and quartered
  • Pinch of ground Cinnamon
  • 1.8 Liters Vegetable Stock
  • Juice of 1 lime
  • Salt and Pepper to taste
  • 4 teaspoons Panna or Heavy Cream (optional)
  • Paprika
  • Parsley for decoration
Preparation 15 minutes
Place peppers on flat pan and into the a very hot oven for 10 minutes.
(Optional: Hot roasted peppers may have skin removed by placing them in a sealed container and after 10 minutes remove peel.)
Peel onions and in large pan gently saute` the onion in 2 Tablespoons of olive oil for 10 minutes. Peel carrots and potatoes. Toss carrots, potatoes and  roasted peppers in 2 Tablespoons olive oil.
Simmering  time,  30 minutes on stove top
Add carrots, potatoes and peppers  to the onions with the cinnamon, salt and pepper to taste; toss together in pan.
Add stock and lime juice, bring to a boil, reduce heat and simmer for 20 minutes.
With a ladle add cooked vegetables into a blender and  then puree` for about 20 seconds, add back to soup and reheat for10 minutes.
Serving and Presentation
Ladle soup into a bowl, sprinkle chopped parsley on top and drizzle the panna or  heavy cream.
Serve soup with a spoonful of Creme` Fraiche and pinch of paprika.
Enjoy!!!

Vitamin B and Vitamin E

Vitamin B’s strongly impact the entire body and are therefore a critical part of ones daily dietary intake. Vitamin B is critical for neuro functions, metabolisom which controls and regulates the body, and energy production.

Listed below are the benefits that the body receives from from this important vitamin.

  • Increase mood stability
  •  Creates energy and reduces headaches, (B-2)
  • Increase blood circulation and is a vessel dilator (B-3).
  • Reduce depression and stress (B-5 and B-7),
  • Reduces weakness, numbness, tingling in arms, improves on diabetes (B-6)
  • Improves and promotes heart health, (B-12)

Dietary Source: Liver, Shellfish, Milk, Eggs, Fortified Cereal, Garbanzo Beans, Chicken, Banana, Spinach, Tomato, Potatoes.

Vitamin E is an important body lubricant for all organs and muscles, in other words it helps your body run like a smooth “Oiled Machine”.  Additionally, it keeps skin, eyes, and the heart healthy. Vitamin E is credited for increasing HDL (healthy) cholesterol and reducing LDL (lousy) cholesterol.

Dietary Source: Extra Virgin Olive Oil (EVOO), Avocado, Almonds, Olives, Nuts, Seeds Green Leafy Vegetables, Sardines and Crab.

Raw or Cooked Vegetables

Global Researchers are advicing us to eat raw vegetables in order to optimize la quantity of nutrients for our bodies. The benefits of raw vegetables consists of the stomach feeling satisfied, which contributes to not overeating and keeping focused while at work or studying at school.

 

While it’s true that cooked vegetables lose the quantity and quality of vitamins, recent research however, shows that there are also benefits from boiled vegetables. Consuming prepared vegetables helps the body absorb larger amounts of antioxidants through the intestine. It is important to note that boiled vegetables should be removed from the water after 3 minutes and at the maximum of 7 minutes.

 

Another way to eat vegetables is steamed…it is still considered the best way to not lose the quality or quantity of the vitamins while also provinding the benefits of those which are boiled.

 

For the parents, additional benefits should be noted based on their importance: Raw vegetables have been shown to reduce certain types of cancer, heart attacks, renewing of cells / tissues and weightloss.

 

Healthy Skin, Vitamin A

 The largest organ of the body is skin, having two layers, the epidermis and the dermis. Skin is made up of: Protein, Vitamin A, Vitamin C and Zinc. To ensure the growth of your child’s healthy body, encourage them to eat foods from the following list.

 Fruits:   Apricots fresh or dried, avocado, cherries, guava, grapefruit, oranges, cantaloupe melon, mango, plantain, pomegranate, watermelon. Vegetables: Raw or cooked carrots, broccoli, dandelion greens (chard), mustard greens, turnip, squash, spinach, pumpkin, tomato sauce, peas, sweet potatoes and yams.

Remove and drain water from vegetables after 7 minutes of boiling in order to optimize their nutrients. If boiled longer than 7 minutes vegetables lose their nutritional value.

The appearance of skin, hair and nails are important to understanding the health of the individual, or any present deficiencies.

· Diet is critical to restoring and maintaining the body’s health.

· Drinking water aids in healing dry skin.

· Daily consumption of an egg corrects brittle nails and returns the shine to dull hair.

Food Combinations for Anemics

Anemia and Iron.  Only 25% of “dietary iron” is absorbed by your body.  It’s been shown that increased iron intake my not be enough to avoid becoming anemic! Instead, one should consider how IRON is combined with other foods in order to overcome problems with anemia.  When trying to improve iron levels consider adding Vitamin C, which is the key ingredient that binds iron to hemoglobin and makes red blood cells come to life.

 
Suggested tricks for raising iron within your body.
Having a glass of freshly squeezed lemon in water or orange juice with your meal
End each meal by eating fruits, especially those high in vitamin C.
With a spinach salad and add 1 cup of tomatoes, bright colored peppers.
 
Higher amounts of dietary iron is found in all livers, red meats, eggs, dark green vegetables.
Bright colored fruits and vegetables have a larger quantity of Vitamin C.
 
Consuming fruits, vegetables and water is strongly encouraged if taking an iron supplement to avoid  the side effects of nausea and constipation.